Do Your Ketttlebells Hang Low?
Only three of Area 51’s mightiest posted on a December Saturday morning, but what we lacked in number we made up for in brawn. A mixture of kettlebell work and a trip to Santa Ickey’s workshop was on the docket for the day.
Kettlebell Portion:
20 two-handed swings
20 one-legged deadlifts alternating sides
20 alternating one-handed swings
10 alternating arm snatches
20 two-handed swings
15 goblet squats
20 alternating one-handed swings
20 renegade rows (10 each side)
20 two-handed swings
Repeat entire circuit
Gear Work:
The idea was to partner up and rotate through the gear stations but with only three we had to improvise, but it allowed us more turns through the stations and in turn, more monster making madness.
Station 1 – Kettlebell Swing Ladder: 10 swings each of 25, 30, 35, 45, 55 lb bells
Station 2 – Sledgehammer strikes onto tire
Station 3 – Jump Rope, shoot for 100 turns
Station 4 – Medicine Ball Situps
Station 5 – Tire Carry with Rope Pullback
Station 6 – Dumbbell Thrusters
Station 7 – 50 lb Bucket Carry
Station 8 – Cement Block Overhead Press
Station 9 – Yoke Carry: Picture a 2×4 with kettlebells suspended by chains
Station 10 – Weighted Shadowboxing
Hustle to Squeeze in Some Mary
25 Freddie Mercury IC
20 Crunchy Frog OYO
20 Russian Twist IC
10 Superman IC
10 LBC IC
Moleskin
Many thanks to Boutique and Gullah for joining me for my favorite hour of F3 and making the effort setting up the gear worth it. We will have to go heavier on the yoke carry and add some weights to the tire pull next time.
We lift things up and put them down
8 of the baddest dudes south of the mason dixon showed up despite the cold to put in some work.
Hairball Q:
Warmup loop around the track. Circle up on the basketball court.
SSH x25 IC
Mountain Climbers x20 IC
Low slow squats x20 IC
Mosey around back side of the school and grab some bench. Half the pax did step ups whilst the other half lunge walked to The street and back for a flapjack.
Mosey to hill down to YR parking lot. A total of 4 trips up the hill:
#1: Jameis Winstons (some call it a crab walk) facing forward up the hill. At the top: single leg merkins x5 ea leg. Bear crawl back down. At the bottom: single leg squats x10 ea leg.
#2: Winstons up, bear crawls down. Top: return of the Molotov merkins (explosive merkin with all 4 points of contact clearing the ground) x10. Bottom: monkey humps x30.
#3: partner up. P1 backward wheelbarrow halfway up, flapjack. Coming down forward wheelbarrow switching midway down. 20 merkins at top, 20 squats at bottom.
#4: repeat partner wheelbarrows facing opposite direction as trip #3. LBCs x30 at top, lunges x10 each leg at bottom.
Plankorama for some mission impossible. Mosey back to campus.
Prohibition Q:
Stay in partners and each grab a manly rock stone. 3 rounds of exercises with stones. P1 starts exercise with stone whilst P2 runs to 2nd trash can (approx 50 yds) and back while carrying stone.
- Round 1: 200 total curls
- Round 2: 150 total overhead presses
- Round 3: 100 total tricep extensions
Partner work continues:
- Round 1: 20 partner stone situps (each have stone, tap together at top of situp), 20 partner handslap merkins
- Round 2: 15 partner stone situps, 15 partner handslap merkins
- Round 3: 10 of each
- Round 4: 5 of each
Find some wall for People’s Chair:
- Round 1: get comfy, drop butts down an inch, arms out. Each PAX takes turn counting down from 10
- Shake out the legs w/ 30 extended calf raises
- Round 2: get comfy, drop butts down an inch, arms out, raise heels off the ground. Each PAX takes turn counting down from 5
Mary:
- 30 Flutters, hold.
- 30 Dollies
Moleskin:
Great job out there today by 8 very manly men. YHC was concerned that our headcount would be a little low since several of our usuals were avoiding the expected beatdown and opted to go for a 26.2 mile run on Kiawah Island instead. It was great having Iron Horse, Bug Eater, The Mouth, and Sweetness join us today. Come back every Saturday.
Hairball and YHC wanted to give everyone a preview of what is to come in 2015 at Day Zero: pure pain. I think the message was received. The Mouth lived up to his name and did not stop talking about how heavy his stone was and saying he wished he had gone to The Rock for an easier workout. After the 3rd round of partner stone situps/hand slap merkins, an unnamed PAX may or may not have spilled some merlot. He claims he saw something behind the trashcan and needed to investigate, but YHC is pretty sure I heard a splash of some sort. Dear Abby beasted it when he picked up a small asteroid for the stone work. Don’t break the typewriter when you put out your next article.
The term “rock” is no longer accepted at Day Zero. Rocks are pathetic. Stones are for men.
Thanks to Iron Horse for the great take out. Our prayers are with our brothers running the marathon today. Good luck, men.
Announcements:
– January 10th: “Unbroken” F3 movie night at Regal Stonecrest. Only 113 seats available. Sign up now and HERE. More details in the preblast: http://f3nation.com/2014/12/12/a51-2nd-f-event-unbroken-on-jan-10-sign-up-now/
Exceeding Expectations
4 pax posted this beautiful morning, each with their own expectation of what lie ahead. All found those expectations quickly exceeded, including YHC. Here’s how it went down:
The Thang
COP
- Side Straddle Hop – 15 in cadence (IC)
- Imperial Walker – 15 IC
- Mountain Climbers – 15 IC
- Low Slow Squats – 15 IC
- Merkins – 15 IC
- Rinse & Repeat all (only 10 Merkins “IC” the 2nd time, as YHC forgot how to count)
Sprint Intervals on the track
- :30 run (80-100% of your pace, your choice)
- :90 recovery jog (or walk, again, your choice)
- Rinse & Repeat times 8 total
The Ark Walk across the field
- Bear crawl
- Lunge walk
- Reverse Bear crawl
- Duck walk
- Crab walk
- Frog jumps
Playground circuit
- Pullups (or supine rows) – 10
- Decline Merkins – 15
- Sumo Squats – 20
- Rinse & Repeat times 3 total
Mary
- Makhtar N’Diayes – 10 IC
- Mason Twist – 10 IC
- Slow Freddie Mercury – 5 IC
- LBC – 20 IC
- Slow Freddie Mercury – 5 IC
- Planks – elbows – :30
- Planks – Left – :30
- Planks – Right – :30
- Dolly – 20 IC
- Superman – while signing “Greatest American Hero” theme song (or parts of it, anyway)
- Planks – elbows – :30
Jack Webb – up to 5/20 and back down
Done
COT
Announcements
Moleskin:
YHC was experiencing a form of mental block, commonly known as Weinke-block, when it came time to craft a moderate plan for Ascent this week, despite having great ideas earlier in the week that were never put down on paper. So, the idea was to assemble a sort of “greatest hits” from the past 16 months at Ascent. The flaw in that logic is that (1) over time one tends to forget whether said circuit was great or not and (2) this doesn’t consider the cumulative intensity of each element. Some “modify as needed” was needed as we went along.
#cobains to Mall Cop, who posted at Ascent specifically to avoid excessive running, knowing Ascent is moderate and that YHC is an outspoken 0.0 club member. With YHC signed up for his virgin 5k at the Joe Davis on Jan 10 (sign up here), a little mileage is needed, and the sprint/run intervals sounded like a good way to do it, while allowing the pax the opportunity to modify as needed by running at their own pace. Nonetheless, competitive juices or something kicked in and we all tried to keep up with Slim Fast, who lapped us twice on the 1/8th mile track.
Thanks, MC, for leading us in a broken rendition of “Greatest American Hero” while we were doing supermans.
Thanks, Slim Fast, for joining YHC in a pre-KB beatdown of swings and Turkish Getups. I’d like to think that was why the rest of the workout was so tough, but I’m not sure. Hope you agree the pre-KB was a better choice than the pre-run you had planned…
Dumpster Fire, glad you joined us as well for the pre-KB. You missed the warm-up stretches and a few sets of swings, but you got the meat of the program. Keep coming out and the moves will begin to feel more natural.
T-claps to all for really pushing yourself today. Next week, we’ll resume our regularly scheduled, moderate intensity program. Same time, same Bat-channel. (only 3 seasons…really?)
Thanks, gentlemen, for the opportunity to lead. Always an honor.
It’s a Membership to the Jelly of the Month Club
14 men gathered at The Rock for the gift that keeps on giving throughout the entire year. The shovel flag is still being cleaned by the previous owner, so with the VSF planted, we followed Hopper into the cold morning air.
Warmup – SSH, Mountain Climbers, IW. Off we go.
Follow Hopper and his whistle for a one mile run, mostly off campus. On the whistle, stop for 10x merkins for a few stops, then 10x flutter for a bit, finishing up with 10x heels to heaven. There was an extended plank-o-rama by Hops in there somewhere. End on the soccer fields.
Partner up. Size matters.
Partner carry 25 yards. Stop for 10x hand slap merkins. Flapjack partner carry another 25 yards.
Wheelbarrow 25 yards. Stop for 10x hand slap merkins. Flapjack, wheelbarrow 25 yards.
Partner sled push 25 yards. Stop for 10x hand slap merkins. Flapjack 25 yards.
Handoff to Gummy. Medium yog (soft j) to mosey to the top of the North Face, with a stop for flutter and dolly. Gather with your partner on the grass, not the driveway (#angrywhitesedan).
Partner 1 runs up the driveway, around the trees, down the hill and up North Face while partner 2 does the called exercise. Flapjack. Four times each partner – jump squats, hand release merkins, one leg jump onto curb, CDDs. Mercy.
Gather on the nearby field. Do mary exercise, in cadence. Sprint 50 yards. Sprint back to start. Repeat with LBCs, Rosalita, Russian Twist, Protractor, Cumberland County Viaduct.
Begin yog back to parking area. Stop for 20x dips, 20x derkins on picnic tables. Continue to parking area. Done.
Moleskin
Thanks to everyone who came out this morning. Hopper and I are honored to take over at The Rock. We hope we can carry on what Hops, Runstopper and Mall Cop started.
Hopper explained during the warmup that we’ll be focusing on three things for workouts at The Rock: running (goal is 2.5+ miles), limited (zero?) burpees, and moving around the AO. If you want to get better at running, but are scared of the crazy Fast Twitch and Devils Turn guys, come on out. We’ll make you better. The running will be designed to challenge the fastest guys, but not lose anybody. We covered about 3.25 miles today. My favorite part was when BLC said, after a trip up the North Face, “I thought this was a moderate workout.” Nope. Try Day Zero.
Announcements:
Area 51 private showing of Unbroken on January 10. Simba is event Q. Details and registration on the website.
Joe Davis Run is coming up. Details on the website.
Generic title for The Charge Backblast
The VSF was planted and 11 guys immediately got to business (instead of standing there and freezing our giblets off). DDs got us started and John Deere brought us home.
The Thang:
10 burpees OYO, then Mosey round parking lot, side steps, high knees, heels to butts, karaoke, back jog.
Mosey to bball court for extended warmup COP (guessing on exact counts):
- SSH x20
- Imperial Walker x15
- Monkey humper x15
- LBCs x15
- Mountain Climber x15
Mosey to upper campus and trail around and back down to old gym.
- Decline merkins x15
- Wide arm merkins x10
- Diamond merkins x10
Bear crawl alley thru road cones then mosey to stadium
- Partner wheel barrows from goal line to goal line, flapjack every 10yds
- Partner carries back to other goal line, flapjack at 50yd line
Hand off to John Deere
Indian run for 1 lap around the track, the Mosey to the bleachers
Bleachers (part 1)
- Climb steps by jumping up 2 steps, back 1 step all the way to top, do 1 burpee, then return to bottom of steps
- Run to top of steps, 2 burpess, return to bottom
- Climb steps by jumping up 2 steps, back 1 step all the way to top, do 3 burpees, then return to bottom of steps
- Run to top of steps, 4 burpess, return to bottom
- Plank until all finish
Bleachers (part 2)
- Climb steps by jumping up 2 steps at a time all the way to top, do 1 burpee, then return to bottom of steps
- Run to top of steps, 2 burpess, return to bottom
- Climb steps by jumping up 2 steps at a time all the way to top, do 3 burpees, then return to bottom of steps
- Run to top of steps, 4 burpess, return to bottom
- Plank until all finish
Mosey to field for MOM
- Mahktar Njai x25
- Monkey humpers x25
- Single count merkins x25
- SSH x25
- Plank for 15 sec then plank jacks x25
- LBC x25
Mosey to road and jailbreak back to parking lot for finish
Moleskin:
Another cold morning…I think they are here to stay. Glad to have Butter, one of our Winston Salem F3 brothers join us. He and Starfish are regular commuters to Charlotte, so you can expect to see them pop up at various workouts in Metro and A51 from time to time. We had a pretty quiet group Wednesday. For a brief moment I thought we would have some musical accompanyment, but John Deere decided otherwise and dropped his equipment back at the car as we departed for our warm-up. The O2 deprivation seems to be a little quicker to come and more severe in the cold weather…cold very well have something to do with it as our QICs definitely got the heart rates going with all the running and climbing steps.
YHC passed the clipboard around to get some contact info from the pax. I’ll continue to bring back for a few weeks to get a better representation of our pax at the The Charge. The idea is to improve communications and engagement with our regulars. As an example, I’ll be working on the Q schedule for first quarter and would like to get a few of the regulars in a regular rotation, while also giving some guys the opportunity to lead for the first time if they haven’t before. Stay tuned for more.
Great work out there guys! Its tough to get up on those cold mornings, but I know you’d agree it is well worth it.
Announcements:
- Joe Davis Run on Jan 10th – Pre-blast at http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
- Tantrum putting together an F3 soccer league – more info coming on the website
- Stay tuned for announcements on Metro convergence workouts for Christmas Eve and New Years Eve. Area 51 will have the following:
- Christmas Eve – Anvil (Calvary Church) @ 6am with coffeeteria to follow – Semi-gloss and Mermaid on Q
- New Years Eve – The Maul (Stonecrest) @ 6am with coffeeteria to follow – Frasier and Bratwurst on Q
Cold Hands, Warm Shorts #F3Joust
A chill was in the air today, so we decided to get warm and stay warm. Here’s how it went down:
The Thang
– SSH x 20 IC
– Imperial Walker x 20 IC
Mosey to track
60 seconds of running, fellowship pace
60 seconds of called exercise
30 seconds of running, 80-100% effort
30 seconds of same called exercise
The exercises were:
- Burpees
- Carolina Dry Docks
- Merkins
- Nipplers
- Mountain Climbers
- Russian Twists
- Freddie Mercury
- Squats
- Lunges
– Burpees
11’s on benches, visitor side across to home side of the field with Dips and Decline Merkins
– Audible about ¼ of the way through for time
Jailbreak back to lot
LBC x 20 IC
Heels to Heaven x 15 IC
COT
BOM
Moleskin
When all was said and done I think we covered between 7-9 laps around the track, about 2 miles. Strong work by the PAX, too many #LarryBirds to mention.
After the first few laps, no one was cold. We warmed up quickly and stayed that way until the end, resulting in #ballofsteam instead of #ballofman (thanks, Splinter)
Speaking of Splinter, he was in rare form today with several comments and #refuseniks. Too many times I looked up to see him with his hands down his shorts to “keep them warm.” Somebody get this guy a new pair of gloves.
Semi-Gloss, per usual, set the fashion bar high in the #gloom. The hat reminded YHC of Bill Murray in Life Aquatic…different color, same idea. The jacket was allegedly pulled from the dark laundry room this morning; one can only assume because it was glowing in the corner.
Thanks to Header for taking us out and for the opportunity to lead.
Announcements
- Joe Davis run 5K/10K
- Check the weekly email for news about Unbroken the movie. F3 is renting Regal Stonecrest theatre January 10th at 7pm.
- Be on the lookout for Christmas Eve convergences at your Wednesday workouts.
- Tweet Splinter if you’re interested in a Christmas Day run.
Burpee and Parking Deck warmups
9 men decided to start their weekend off right with a proper SOB downpainment in the Gloom of Ballantyne.
The VSH was planted as MT was DR and had the real one. All veteran crew so no disclaimer given and off we went.
The Thang:
Run down Ballantyne Commons pkw to the Premier parking decks. (the night before, Mermaid asked if we would be running the parking decks, said he needed some parking deck work – ask and you shall receive. Not to mention YHC need to work off the Bad Daddy’s dinner from the previous night also)
Started at base of the stairs of the first parking deck – 10 burpees oyo – run to top of stairs.
10 burpees oyo
Run across top of parking deck and down other stairs.
10 burpees oyo
Run around putting green to adjacent parking deck and up the stairs
10 burpees oyo
Run across top of parking deck and down other stairs
10 burpees oyo
Run down Ballantyne Corporate Parkway over 521 bridge and turn left to get to exercise trail, but by pass all the fun and head to Lochness.
Time for a little Stonehenge /Dolphin special
3 pain stations – Derkins, Jump-ups/Step-ups, and Dips.
Run 1 lap, then 1 lap, with 10 derkins, 10 jump ups, 10 dips,
Run 2 laps, then 1 lap with 20 derkins, 20 jump ups, 20 dips,
Run 3 laps, then 1 lap with 30 derkins, 30 jump ups, 30 dips
Run 2 laps, then 1 lap with 20 derkins, 20 jump ups, 20 dips
Run 1 lap, then 1 lap with 10 derkins, 10 jump ups, 10 dips.
Fast Mosey back to launch. Estimated distance covered between 5.75 miles – 6.25 miles
NMM
Believe that Haggis was the only one to complete the full cycle and he crushed it – dude is a beast. Brushback and Soft Pretzel were a close second, only missing the full cycle by the round of 10s. YHC and Mermaid (thanks for keeping YHC company) made it all the way back down thru the round of 20 before the time was called. Everyone was close behind and pushing it and going the entire 60 minutes. Awesome job guys.
Great to see new faces visiting The Brave – welcome Hannibal and Voodoo – hope you guys come back.
Parking decks with burpees is a great way to warm up with the temps are cold outside.
Wasn’t much mumble chatter once the burpees started and on the pyramid, the pax were spread out so may have missed some – shout out below if anything interesting or noteworthy happened.
It is always an honor to lead these workouts and this great group of men around the great AO.
Announcements:
Sign up for the Joe Davis run and select Area 51 so we have the largest team.
Check out the site for 2nd F opportunity January 10th Q’d by Simba and Stone Cold to See Unbroken.
That’s all – if something was missed – shout out below in the comments.
Champagne out.
Krispy Kevlar
20 pax heeded the Kevlar call on this frosty morning.
THE THANG
Mosey to parking lot
SSH x 20
IW x 15
Half group runs laps others do merkins and flap jack
Repeato with lunges, dry docks, burpees
Plankorama
Mosey back to lot
Circuit of pain
Jack Webbs with heels to heaven
YE OLDE NAKED & SHRIVELLED MOLESKINE
The morning began with a half hearted effort of KB swinging at 0500 by Busch, Horsehead, Cottontail, and YHC amidst setting up for the real deal. An early spillage placing the tractor tire in place left a treacherous layer of ice on the parking lot and also on Buschs foot. Spackler showed up with case in hand ready for an early jump on the weekend’s festivities. Good to see ZipADee back along with Donkey Kong who had to take it easy on the deep squats due to recent norovirus. Only a couple of lads had the gumption to go pantless so it was all about getting warm quickly. After a few of the old chestnuts it was right into it with quick laps and exercise combos. Some were moving fast like Horsehead and Hairball whereas Brown was all about bringing up the rear. The circle of pain encompassed a lot of KB’s and a few tires and some quality tunes. The timer kept having to be adjusted with it initially being a sprint to touch the rock and finally ended up being a stroll across the grass to touch the flagpole. Kimpossible was moving like he had stolen something sprinting with his hoodie up which was good for the pax on the exercises. The Zac Brown/Naughty By Nature Pandora station kept everyone guessing what was coming out of the Beats Pill. There was no guessing what was coming out of the rear ends during the final round of Jack Webbs although Spackler had some ideas of his own!
Have a great weekend! BD
Announcements: 3rd F – Aftermath new book starts Wednesday – David and Goliath, Compass on Fridays is going through Family Shepherd. Look out for 2nd F movie night out early in the New Year.
Random Cadence or not so Random
*Posted by Glass Joe on behalf of The Late Show
‘Helluva dog… He sure likes to run.’
Good morning!
Two Hairband miles to get the blood moving. Circle up.
COP
(14) Imperial walkers (which I forgot to have us do!)
(12) SSH
(11) Low Slow Squats
And off we go….
Stop at the elementary school for some people’s chair and banana over coconuts.
At the playground…
EE planning to knuckle down on form so let’s get some practice in around the track.
(5) good form merkins – eyes forward, chest to deck, slow and steady.
Run to next corner.
(10) good form squats – proud papa chest (congrats to Donut Hole and the M by the way… baby DH coming in March?), knees tracking with toes, butt back, lower back not hunched over.
(5) good form supine rows – good plank position- don’t arch that back, squeeze the shoulders, use your foot placement to modify weight as needed.
Run to next corner.
Good form lunges till we stop – eyes forward, feet and knees tracking in line, knees tracking with toes, knee barely kissing the ground.
Then off we go back to Middle School.
Stop at the gate for some plank work (shoulder taps and wallet grabs)
Mosey towards the bus area.
Stop for (5) burpees on your own and then (10) carolina dry docks just cause we were there.
Mosey along the gravel drive behind the MS.
Glass Joe spots the rails, so off we go hoping to do some rail slides.
Frost warning, so we swap the rail work for some bear crawl action up the ramp!
Stop at the top, look around, and lunge back down the ramp.
In the enclosed courtyard, back on the wall for some boc, then catch our breath with some one leg straight leg air deadlifts, (5) each leg.
Mosey to the bus courtyard for some Hairband work:
(10) Plerkins (elbow plank, hands tracking below shoulders, press yourself up to burn those triceps!)
(6) rounds of Jack Webb… we stop b/c of *cough* time constraints, yeah, that’s it…
Back to the covered railing at cafeteria for some Mary mixed in with supine rows.
(25) LBC’s, row work, some protractor work, row.
Finish up with
(14) back scratchers
(12) dolly’s
(11) flutters
Moleskin
Last Friday during Overdrive (and for the last few months) pain increased in my heels during and after running intense w/o’s. So much so last Friday that I wore the walking boot on one foot and would have worn them on both if I could have. Short story: I shaved my legs and got an appointment with the therapist at Monroe Aquatic & Fitness Center. Got worked on and kinesio-taped up and ran pain free for the first time since I remember. So this morning as I ran the HB mile I realized that it still didn’t hurt. I tossed out my original plan and we took off all over campus. Just for the joy of running.
As evidenced by the above training session I am not a fitness professional… However as a “professional” man of faith I offer this in explanation of the seemingly random 14.12.11 rep scheme at the beginning and end:
On 2014.12.11 Mama DropThrill passed away.
And so many F3 brothers will gather together to pay last respects to a greatly loved woman this coming Monday – Mama Drop Thrill. I dare say none of us knew her personally, but we will share the comfort of the Lord with her family and friends.
Because a time of parting is hard even when you know it’s coming.
And so we share God’s comfort because He offers it for any and all who turn their hearts toward Him. It’s hard to say a final goodbye to one who is loved, but that’s not all we will gather for… We will gather in a Christian service of worship. In our Presbyterian tradition this service is called not a funeral service, not even a memorial service, it’s called a witness to the resurrection of Jesus Christ from the dead. And brothers that is the focus of what we will do. It will be a celebration of a mutual hope of all believers in Jesus, that for us too there is life beyond the grave.
And so with love for her friends and family, with memories of Mama Drop Thrill, with sorrow over a final farewell, and with a celebration of Christ’s victory we can boldly pray:
As the ever present and ever loving Father, give us your comfort.
As one who came to live with us just as we are, share our burdens.
As the living word, speak to us of eternal things.
We ask in the strong name of Jesus Christ. Amen.
Mr. Q – I think you missed a count
Nine men, undeterred by the hour or the temperature, gathered at CCHS for the weekly weekend down painment at Centurion
The Thang:
Jog to small lot for COP
- SSH X10 – 10 burpees OYO
- Merkins X9 – 9 burpees OYO
- Squats X7 – 7 burpees OYO
- Jumping lunges X8 – 8 burpees OYO (PAX can thank Jamboree for catching my poor math skills/forgetfulness)
- Flutter X15 – 6 burpees OYO
Job to aquatic center for bear crawl triple nickel – bear crawl up, 5 burpees, run back down, 5 jump squats, repeat 4 more times (with crab walk on last set)
Jog to entrance to football field for 3 man team event – jump rope, rock work, and jogging.
Man 1 stays at start and jumps rope while man 2 and 3 jog to other end zone (behind construction zone – parking deck construction starts after school breaks for holiday) where man 2 does rock curls, OH presses, and tricep extension, while man 3 completes run around stadium. Continue to circuit until everyone has done two trips.
Jog over to parking lot and line up for the Beast (6-6-6 except we ran out of time and finished at 5th round). Six stops with six single count of called exercise.
- Round 1 – merkins
- Round 2 – squats
- Round 3 – jumping lunges
- Round 4 – LBC
- Round 5 – burpees (of course, and they sucked. Champagne would have lost his voice complaining about form on this round #churpees)
Two minutes of mary with dolly and heels to heaven before clock ran out.
Naked moleskin:
Small PAX that pretty much stayed together (meaning everyone hit it hard and no SIX). A few Larry Birds during the Beast (Jamboree one round, CP one round, Dear Abbey one round, Maverick and About Time 1 or 2 rounds but they don’t really count given how young they are – may not even know who Larry BIrd is). Scabby, Margo, and Jamboree all ran in for some pre-work warmup of 1-2 miles but no KB this am – a tad chilly I guess. Leroy was stronger than I thought given a few week break from F3 but his early am work with a neighbor (still working that EH for 2 years now) must be paying off. Dear Abbey can bear crawl with the best of them.
95 burpees total – ouch
Check Point needs to give a class on how to get a teenager up at 5am to workout and I’ll sit in the 1st row. #strong.
The PAX was hoping I wouldn’t catch my math errror early but Jamboree never takes a short cut – we circled back and did the 8 OYO burpees that I originally missed. Even if we had not corrected the math I think everyone got their money’s worth (oh wait – F3 is free).
As always it was an honor to lead this am.
Announcements:
Joe Davis on January 10th and Brain Cancer race at Marshal Park on March 21. Sign up for JD via link on F3 home page and link to for BC race is under “Forums – Events and Races” on the web site.
Signed up Scabby to Q 12/26 and Dear Abbey for 1/2. Here is link to schedule if anyone interested – https://docs.google.com/spreadsheet/ccc?key=0As1NwA4TIzNxdFZGQmplZHBIMTBwNlN3a2FVY2tKTEE&usp=drive_web#gid=0