The VSF was planted, the pax was disclaimed, and after a few jabs at YHC’s age we were off to do some work. It won’t take you long to figure out my age…
Take a jog around the mini-track for warm-up, 10 burpees to start…10 burpees at turn 1, 10 burpees on the back-stretch, 10 burpees at turn 2, then 2 burpees to finish (for a total of…42) …plank and wait for the six
COP
Grinders (groups of 3) – 4 rounds, 2 exercises per round
Mosey to school
Circle of fire – circle up and assume plank position
Mary
Moleskin:
Bugeater played an April Fool’s joke on the pax by tweeting that this was going to be a 50th birthday celebration. Despite my thinning hair and diminishing mental capacity, nobody was buying it. And everyone was thankful that it wasn’t the truth…42 burpees on a warmup lap was plenty, and 42 reps in cadence takes forever.
Great to see some guys I haven’t met and a few I haven’t seen in awhile. You all worked hard out there this morning and it was a pleasure to lead. Thanks for the opportunity!
Announcements:
10 men decided that with one week until the Superbowl of F3, they would hit up Devil’s Turn for a 4, 6, or 7 mile jaunt through the hills. As mentioned in the preblast, Hill Week was moved to this week (out of normal rotation) so that next week can offer taper opportunities at the track.
It was a cool crisp morning perfect for a quick run through the hills. It was Black Beard’s first week at the Turn and was targeting a nice 4 miles in the warmup circle. This 4 quickly turned to 6 as peer pressure won and he followed the PAX into the Piper Glen darkness. In COT, he looked glad he did though. Keep coming. This is where its at for BRR prep.
There was much discussion in the COT about how much the hills hurt this morning. YHC can agree. Not sure why this was the case since conditions were optimal. We’ll keep at it and they will get easier though.
Announcements:
– Mud run is coming. Get your minds right
– Please pray for and donate if so inclined to Zip-a-dee and his father. He is leaving the hospital and moving to Florida in a few days to recuperate.
– Wisdom nugget from running with Haggis: Take the red pill in all aspects of your life and success won’t be a stranger. Good words to live by.
Warm Up
Skill
The Main Course
Dessert: we stretched
Moleskin:
Good group this morning, one site FNG (Kazam!) I was a little worried about the structure when I wrote out the weinke that there would be too much standing around between our sets of max effort for 5 minutes. But about half way through the first 5 minutes of clean and presses it became apparent that the 3 minutes rest would go by very quickly. Thanks for the opportunity to Q this morning, thoroughly enjoyed being with you all.
26 steerong for a little bit of everything.
The Thang:
Jog to the fountain area
20 Merkins in cadence
10 low slow squats in cadence
2 Rounds
20 Decline Merkins
20 Step ups each leg
20 LBC’s
Run to back of stores/Target
4 Speed Bumps and Back with:
15 Carolina Dry Docks at each, there and back
10 Jump Squats at each, there and back
10 Hand release merkins at each, there and back
20 LBC’s out
Head to Murderhorn for:
20 Wide Arm Merkins
20 Rosalitas
20 Monkey Humpers
Murderhorn down and back
Back to the lot
Jack Webb, up to 10 Merkins and 40 air presses
Protractor
Recover
Moleskine:
Nice to workout in civilization after being out on the range eating locusts and dodging tumbleweeds with brother Dasher from #F3Dromedary/@F3UnionCo.
The mean streets of Stonecrest are a little safer after a full patrol by 26 suburban commandos. Speaking of which, my knees and hands are not as tough as they were last summer, time to toughen up from the covered and comfortable winter layers. Jack Webb is one mean fella. Great site and a great group out at Rebel Yell. With 26 guys and an abundance of mumble chatter professionals I thought it best to run to the fountains and get to work with a light warmup and then jump into it, as we had a lot of work to do. Appreciate Strawberry inviting me out and it’s always good seeing lots of familiar faces and new faces, that’s the best of F3. Happy Easter guys, enjoy it with your families, and thank you to Hops for taking us this morning.
SIGN UP FOR GOLF! IT”S NOT FOR YOU, BUT SHOULD BE FUN.
http://f3nation.com/2015/03/29/2nd-annual-f3-golf-classic/
Screams break the silence
Waking from the dead of night
Vengence is boiling
He’s returned to kill the light
Then when he’s found who he’s looking for
Listen in awe and you’ll hear him
Bark at the moon
Ozzy Osbourne
10 beasts came out for a full-moon fever beatdown. DT was busy like a madman writing in his diary trying to get to the AO on time. After he landed on all four wheels, we were off.
YHC was busy yesterday jotting down, er, stealing from Young Love’s playbook at his Monday Q. It all looked good on paper, what’s the worst that could happen?
SUPER C.O.P. (THE FINAL COUNTDOWN?)
(PRAYER AT) THE WALL
Catching a theme here yet? Partner up, size doesn’t matter. Talk to your partner quickly and get one prayer request from him. While you are running your lap each time, pray for your brother and his request.
Partner 1- Pray and Run The School
Partner 2- Active recovery with called exercise below:
Z HEALTH AND AWKWARD MOMENTS
I showed the Pax a few quick Z Health moves I learned from Byron and everyone was ok until we got to the quad stretches. “I have to touch him?” was heard probably more than a few times. Get over it, we’re real men here. #ISI
Not putting anyone’s Q’s down, but I personally would like some stretching built into workouts sometimes for active recovery. Again, that’s just me, not hating on anyone. I respect anyone that has the guts to lead.
Choose Your Own Adventure/Mary
We have a few minutes left for Mary! Started around the circle and we got about three exercises in before time was up. And we’re done!
Flamethrowing Facepaint Hairband Moleskin
Great job everyone!
Everyone is truly a veteran now at Peak 51 and it shows. Strong work. Insomniac was flying around like a bat out of hell, yes I’m continuing with the hairband references.
Missed Slim Fast, but he had some family things going on. I finally heard the story about how he got his F3 name. #inspiring
Always inspiring Sensei was hanging tough, oh crap now I’ve switched to 80s boy bands.
Good to see Swiss Miss again, he’s been running 10,000 miles like a maniac or something like that.
Prayer at (The Wall) worked better than I thought. I heard a lot of needs being shared, and I know I appreciate the prayers from Tawny.
Time to wrap this up or I might go into worse musical references.
An honor to lead again such a strong group of men, who make me laugh, make me stronger and make me better. Have a great Easter! Until next time.
Announcements, golf, mud, stuff.
DT Out
10 PAX got duped with a Running Workout at Dromedary on Hump Day. Here’s mostly what that looks like:
Opening COP – SSH x 20 IC, IW x 20 IC, Mountain Climbers x 20 IC, Merkins x 10 IC
Mosey over to Middle School track & field for:
High Knees 2x50m, jog back – Stage 1 of running stride – keep knees high and parallel to ground
B Skips 2x50m, jog back – Stage 2 of running stride – high knee, extend lower leg / ankle out, snap foot to ground
Butt Kicks 2x50m – Stage 3 of running stride – kick bottom of butt & not back
Walking Lunge 2×25# – don’t extend knee past lead foot, opposite knee touches ground
Cone Hops 2×30# with cones 1 meter apart – just like a bunny hop for Easter
Diagonal Cone Hops 2×30# – after every other cone moved 1m away, diagonal hop to crouch position
Steps Ups at benches 2×25# – 1st set stand close to bench, 2nd set backup 1 stride to reach to bench and engage more hamstrings
Move to Adjacent Courtyard – Each exercise 20x IC
Merkins – 1st set hand-release 20x, 2nd set regular 10x IC – keeping elbows in to the body mimics the arms’ running motion
Flutter – 1st set regular, 2nd set 1-legged
Freddy Mercury
“Woodpeckers” – Elbow Plank position, dynamic movement to bring right foot high then left foot high and keep going IC 20x
Repeato
1 lap of Track
Plank for Six, 10 count plank hold, then
Lateral Lunge 10x IC
Single Leg Bridge – get in position – flat on back, draw feet to butt, extend foot of one leg so quads are still parallel. Movement is raising the butt off the ground. 10x IC each leg
Calf Raises 20x OYO
Lateral Lunge 10x IC
Mosey back to COT
2 minutes remaining, so Burpees OYO
Moleskin – The idea was to get in less lifting than recently due to YHC’s tweaked back. Turned out to be a lower body and core workout that should have benefitted the runners. Why YHC’s is still feeling that workout while writing up this Backblast the next morning is evidence of it hitting some key areas not focused on if just running. Some good exercises in there proved to be a challege – the “Woodpeckers” were named by Ice9 (even though it was the feet that were moving) and the Single Leg Bridge accessed the Hamstrings and Glutes in ways that mumble-chatter confirmed only “perfect derriere” workouts at your M’s YMCA class knew about.
Welcome to FNG Grease Monkey (neighbor of Long Haul and married to his Sister-in-Law…figure that one out)! Also welcome to Ben Stein’s Money, a Commitment regular, posting at Dromeday for the first time.
Several spoken concerns at COT this morning. YHC loves this group can bring those up and bring them to mind. Thank God for each day to live and grow!
17 PAX launched in the cool 42 degree Tuesday morning air from the Ballantyne AO. Off we went on a long expedition to explore more of this great area.
The THANG:
The Moleskin:
So let’s recap. Two weeks ago we did hills and last week we hit the boardwalk. If we were to conform to the pattern, this week would be track week and next week would be hill week at Devil’s Turn. However, we are not conformists and we are hitting the hills again. Boom. Minds… blown…
Actually, there is some reasoning to this. Next week is the mud run and we are all interested in Area 51 domination. To that end, next week’s Devil’s Turn will be a quasi-taper friendly workout. We will head to the track where you may do as you wish. Run fast, run slow, do J-Lo’s, lay on the ground motionless… It’s your decision. Whatever gets your mind right for the mud run.
But back to this week: We will leave the greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am. After doing the apartment loop, we will head south on Rea Rd. to Piper Glen and proceed on the standard route.
See this post for the Piper Glen route: http://f3nation.com/2014/06/18/devils-turn-preblast-time-to-hit-the-hills/ If you can follow it without arrows, you get your orienteering badge. #convoluted
There are options for ~4 mi, 6 mi, or 7+ mi. Speed is up to you. There will be chalk arrows marking the turns once we get to Piper Glen. If you want to see them, bring a headlamp. If you want cars to see you, bring a blinky light and wear nightglow paraphenalia. Oh and watch out for the uneven sidewalks in the first 1.5 miles of this route. Them things will jump up and get you (just ask Mall Cop).
Posted on behalf of Fire Hazard
Frasier lead the men out and gave the disclaimer. Then informed the Pax that Fire Hazard was on for his inaugural Q.
26 men (including one visitor from Greenville, SC) came out to enjoy a beat down by Frasier and instead were treated to YHC’s Virgin Q. Although this workout was plagued with miscounts and botched cues, it was still a pretty solid beat down, in YHC’s humble opinion.
The Thang:
Mosey to the theater parking lot for COP:
Mosey over to the corner of the Regal and partner up.
Partner 1 runs around the theater
Partner 2 completes exercises
Flap Jack
Plank while waiting for the 6.
3 Rounds: Burpees, Squats, and Merkins (Combo of Diamond and Wide)
Mosey to Firethorns and take a seat on the wall:
Complete exercise on the wall then sprint around the islands.
Plank for the 6.
4 sets:
Mosey to the BIG hill by Firethorns for a round of 7’s (Burpees at the bottom and squats at the top)
Mosey over to the cars for Mary:
LBC X 30 (I.C.)
Flutter X 25 (I.C.)
Rosalita x 25 (I.C.)
Dolly x 25 (I.C.)
WWII x 25 (OYO)
COT
MoleSkin:
As I am approaching 3 months of enjoyable workouts with F3, I figured (with the encouragement of Mr. Bean, Frasier and Madame) it was about time for me to step up and contribute. It was an honor leading this group of men for my VQ. I appreciate the solid effort, and the friendly ribbing, from the PAX. As a final note, I did not remember the hill being quite that steep as I was planning this workout.
The SF was FNG to The Charge this morning. No foolin’. John Deere, Baracus and Double D’s (in absentia) have assured that the SF will return soon. Anyway, the only FNG was firmly planted, the pax was disclaimed and 18 hearty humpday fartsack forsakers began their charge.
The Thang:
Jog to track. Run one lap and to midfield for COP.
COP:
SSH x 25 IC
Slow Squat x 25 IC
H-R Merkin x 25 IC
Flutter x 25 IC
6-count Burpee x 10 IC
Form teams of 3 for some lap work.
#2 starts across the track from #1 & #3. #1 Runs 200m while #2 & #3 do CDD’s. Then #2 Runs 200m & #1 & #3 continue CDD’s. Then #3 runs 200m while #1 & #2 do CDD’s.
Rinsed & Repeated 3x with following exercises: Freddy Mercury, MC, LBC. So each of the pax ran a mile (I think) during this segment.
Jog up & around to the stadium stairs. This is the point at which YHC suffered Q failure. #poorplanning A couple of the pax including Awena rightly pointed out how we should have done it; but we didn’t so what we did in teams of 3 was sort of like this….
#1 runs up one segment of stairs, over, and down the next while #2 does Derkins and #3 does Incline Merkins. Then #2 runs, and then #3 runs. Think we did 2ish full circuits of that. #Cobain
Mosey to the lot.
Lunge walk 1/2 way back to launch lot. Bearcrawl 2nd 1/2 back to the launch lot.
6 MoM:
Dancing Chilcutt x 13 IC
Knee Up x 6 IC (YHC was hurtin’…blame that on the 100s of Knee Ups Swamp called Monday….yes 2 days ago)
Protractor with some 10-count hold assistance from Far Side and Awena
Plankorama w/Laettner, Southern Gentleman, Yankee Aggressor
Nippler x 13 IC
6-count burpee x 10 IC
COT
Ye Olde Moleskine:
When YHC pulled onto the PDS campus with 10+ minutes to spare – did not expect anyone, much less 3 of the pax, to be there already. #eagerpax One in particular – Ray Charles, a PDS alum, was parked in his same parking spot he used as a senior in ’87? ’88? He was disappointed there was no plaque to commemorate that historical reality. He later chose a strategic spot in COP which was the point at which he intercepted a pass and returned it for a TD vs. the NC School for the Deaf, Mute & Blind…..that is no April Fool’s Joke. Ask him about. #amnesialane #gloryyears
Shout out to Far Side who was Kotters. Welcome back, indeed! My man was flying around that track…hard to believe he hasn’t posted in months.
Good crew at The Charge. Only drawback to this outstanding AO is the absence of the beloved SF. Baracus assured me he would address this with Raider or Strange Brew. Double D’s certainly is not concerned. #wrongsideofpond And John Deere bleeds red, white & blue. #merica
Dick Clark was to be my co-Q but he’s on short-term IR. Get well brother.
Strong work by The Charge pax. It was a privilege to lead you men this morning.
Thanks also to Baracus for the prayer in COT. Please remember NoCo’s IKEA and his family in your prayers due to the tragic death of his bride. My heart aches for him, but God is faithful men. Always.
“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
“Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words.” Romans 8:26