Somewhat of a cool morning, no rain, and only 7 men showed up…..if only Freely’s was there.
The Thang:
Mosey over to parking lot in before Lock Ness entrance
15 x merkins
20 x IW
20 x SSH
Mosey over to Lock Ness Buildings…
Building one
20 x DIPS
15 x Incline Merkins
20 x squats
Mosey to Building 2
20 x Dips
15 x merkins
20 x squats
Mosey to fitness trail and partner up
Station 1 20 x Supine Pull-ups
Station 2 pull ups, 20 merkins, or 20 squats (your choice)
Station 3 10 x merkins
Rinse and repeat 3 times
Mosey over to Ballantyne Corp Place and stick with partner
Partner 1 run up to bridge and back
Partner 2 10 x merkins, 10 x diamonds, 10 x wide arms and repeat until partners gets back (flapjack)
Mosey to bridge over 485 and get into peoples chaair…arms out, presses (rinse and repeat)
Mosey over to Premier Parking Deck
Ran up first level stop for 30 x Puppy Loves, Ran up second level 30 x rosalita, ran up to third level 25 x flutter, ran up to level 4 and 25 x heels to heaven, ran to top level and 50 x LBC’s
Time to head back….QIC told the fast guys to go ahead stop at the enterance of Ballantyne Resort and do burpees until the whole PAX gets there…..amazing everyone stayed on same pace back to The Vine
COT
Moleskin
Small Saturday crowd, however a good time as always. I will be honest posting a couple days after you will forget counts and exercises, but seems close enough….My counting was at it’s best today for some reason meaning to stop at the usuals 15, 20, 25…whatever and doing the final cadence at 24, 16, 19, 32…hard to explain just had to be there. A pleasure as always leading this fine group of men look forward to doing it again.
Chippy
“Looks like I picked the wrong week to quit [running The Wiggler].”
Get your pre-holiday run in so you have plenty of room for stuffing Thursday – run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – fat pants pace…
** Steve McCroskey: Airplane!
As we enter the holiday week, a full 29 entered the DMZ for a taste of the unknown on this unseasonably warm morning. I wanted to take full advantage of what may be our last warm morning and get some miles in…only that’s not quite what happened.
The Thang:
Fast mosey to Church’s side lot for SSH and merkins.
Fast mosey down Colony with a stop at the guard rail for dips and derkins (sorry about the mud, Hamlet). Rough time at this point is 5:40, and this is when the mental Weinke went out the window.
Mosey down Colony with abrupt left across Colony and down a trail in the woods #dangerzone #disclaimer that took us to Mountainbrook Swim & Racquet Club. Mosey through trail, in the dark (we needed your headlamp today, Skywalker), calling out rocks, roots, puddles, etc.
Quick COP of squats and merkins in the field – allowing Q time to survey the available options.
Playground circuit: 10 pull ups, 20 merkins, 30 LBCs (repeato)
Down to the tennis courts – partner up (yes, size matters)
Partner wheelbarrow with 5 derkins at each white line
Partner carry with 5 squats at each white line
Regular suicides touching each white line and back
Up to the covered area for Mary:
LBCs x50
Russian Twist x somethinglessthan50
Boone LBCs x 10 each side
Freddie Mercury x25ish
Rosalita x20ish
Mosey back up to Colony. Plank for the six. Mosey back up Colony to Church at Charlotte. Mountain Climbers for the six. Mosey to covered breezeway of CaC.
Flutters x20ish
Maybe something else
10 burpees OYO
Mosey around our friendly taxi and back to COT.
Moleskine
Weeks ago I’d decided it was time to revisit Pellyn Wood, but then this happened:
http://f3nation.com/2014/11/18/rock-is-rollin/
I had an old track workout in mind, but I wanted to cover new ground on what may be our last warm morning of fall, so that was out. Narrowed it down to the aptly named on Strava Widowmaker (up Sharon View from Olde Providence Rd), but wanting to also incorporate pull ups, it was really either Sharon Elementary or Olde Providence Elementary (both locations that could accomodate pull ups). Both are exactly 2 miles from the AO. We were headed to Sharon with a scheduled stop at the guard rails, when I saw Pax strung out up Colony. Had to audible. Fortunately, Agony knew the trail, having it stored in his back pocket for an unscheduled later lead at DMZ, otherwise we may still be running back from Sharon.
More fortuitously, the small playground at the swim club had a spot for pull ups and tennis courts for suicides.
Whole lot of Mary. I’m pretty sure we exceeded the six minute max. Just consider it your down payment for Thanksgiving. Or, my way to keep the mumble chatter to a minimum as I was winging it.
FNG today, brought out by Bushwood. Initially named Rooney – principal from Farris Bueller – however, I didn’t make the connections until after COT (that he married a girl that I knew in college), so I’ve got to exercise Q privilege here for a re-name. Wade Tapp your F3 name is henceforth and forevermore: Kimpossible.
Simba – thanks for the takeout.
Hope all have a safe and happy Thanksgiving week.
– Kirk
Announcements
Project #soleredemption delivered over 1000 pairs of shoes this Saturday. Strong work by F3 making a tangible difference in the lives of men across our city.
Convergences:
Area 51 on Thursday at Olde Providence – need to RSVP for the Turkey Bowl
Metro on Thursday at AG
Mini convergence on Friday at Casbah at 5:45 (hour) for Fortress, Armor, and Casbah
4 pax either didn’t realize that YHC was on Q or wanted to take advantage of the unseasonably warm Monday morning.
The Thang
Warm up lap around the parking lot with some karoke and back pedal sprinkled in.
COT
SSH X 20
IW X 20
Merkins X 20
Side Lunge X 20
Pick up bells and mosey to the bus parking lot/basketball courts on the far side of the school.
2 handed swing/curl ladder.
Run w/ bell to the far side of the parking lot and complete 60 2 handed swings. Run back to the start and do 10 curls. Next set, do 50 swings and 20 curls. Keep going until the last set, which was 10 swings and 60 curls.
People’s chair holding the bells for 30 seconds at waist level, 30 seconds at chest level, 30 seconds above our heads. Repeato X 3. One for each wall between the far parking lot and the launch point.
Circle up for Pax choice Mary:
LBC X 20
Greg Louganis X 20
Protractor led by Rip Curl
Rosalita X 20
Russian Twist X 10
Man Maker Merkins w/ KB X 20
COT- Prayer led by FC
Moleskine
YHC can’t figure out why so few pax made it out of the fartsack this morning. It was the first time in weeks that it was warm enough to comfortably post in shorts. Perhaps several of the regulars are traveling already this week for the holiday.
The Swing/Curl ladder was a true test of the pax grip strength. Both swings and curls require a firm lock on the weight and the “rest” time includes running across the parking lot with the KB. YHC felt several arms and shoulders shaking during the COT.
Rip Curl was a monster during the Swing/Curl Ladder. YHC was smoked and RC still finished a minute or two before the rest of the pax.
YHC had originally planned to do some hill work but thought the better of it after yesterday’s monsoon. #safetyfirst
As always, it is an honor to lead such a great group of men. I look forward to seeing everyone out in the gloom sometime soon.
Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
With the Joe Davis Run 10K/5K (http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/) on the horizon on 1/10/15, we’ll be starting a specific training plan to take us through the 10K/5K and on to the Spring Mud Run. More information to be shared later, but the focus of Swift of the next several months will be shorter VO2 max intervals with adequate recovery. Time for building strength, aerobic capacity, and plenty of shared pain mixed with the 2nd F.
No matter if the temps are 0 or 50, we’ll be out there pushing ourselves!
With Thanksgiving less than a week away, 8 men decided to post at Area 51 at 0700 on a frosty, 26 degree Saturday morning. Soccer season is pretty much over, so dad’s had morning open with no pending 2.0 games/practices. SF was planted in the cold turf at McKee Road Elementary and with everyone in tow, Twister led us out on a little jog over to the parking lot by the soccer fields. Circled up for COP:
Enough of a warm up, let’s get moving to generate some warmth. Indian Run over to the track.
Line up along the track for a little work on the track infield:
Partner up along the track for a little partner work:
Jog around the back of the school to the logs:
Grab a piece of wall for People’s Chair:
Plank for 2 minutes
2nd Half – Abacus on Q
Complete 4 corners around the school building:
COT
Moleskin:
Announcements:
17 yobs who missed Fast Twitch this week got a taste of our running workout today.
Run to lower parking lot for COP
Run to NW entrance, start counter-clockwise ring run around campus. Stop 2x for 20 merkins each.
Branch off mid-way for gassers; 8x gassers (~50yds each)
Return to ring run around campus. Stop 3x for 20 merkins each.
Plank-o-rama at NE entrance.
Run back towards Church, stopping off in woods to gather a running rock.
Line up in front of church, partner-up. Partner 1 runs around clockwise, carrying rock. Partner 2 runs counterclockwise. Wherever partners meet stop and do partner exercise. 15x hand-slap merkins. Repeat above, with 20 derkins instead of hand-slap merkins.
Miscellaneous Mary while waiting for others to finish.
Line up in lot. Partner 1 runs suicide up to top of hill. Partner 2 does rock exercises: curls, presses, triceps extensions. Flapjack.
Return rocks back in woods.
Regroup at NE entrance. Catch me if you can w/10 merkins: ring run clockwise around campus to NW entrance. Regroup for mary while others arrive.
Line up for all-you-got back to launch point.
COT
5 brave souls ventured beyond their beds to face the all mighty Juggernaut beat down, moderate maybe or maybe not. Two got there early to swing a little iron before the rest of the pack arrived.
The Thang:
Warm up:
For a warm up we moseyed to each station of the 9 stations of the Juggernaut, describing what would take place at each spot then doing a warm up exercise. Total distance about 1/3 of a mile.
Along the way we did.
20 X SSH
15 X IW
10 X slow squats
10 X merkins
10 X CDD
Now after the pax had a chance to survey the course it was time for the main event the JUGGERNAUT!
The course was about 1/3 of a mile with 9 stations of pain.
Station 1: 5 burpees
Station 2: 20 squats
3: 10 merkins
4: 40 yard bear crawl
5: 20 step ups
6: 10 CDD
7: 10 pullups
8: Peoples chair with 30 air presses
9: 10 curls with the kettle bell of your choice 30-65 pounds of iron
Repeato for 45 mins
I believe everyone made it around at least 5 times
One final lap with stations of Mary and to pick up the cones
50 X LBC
10 X flutter
15 X Freddie Mercury
10 X heels to haven
15 X the dolley
20 X rosa lita
10 X sid the kid
30 X LBC
Moleskin:
Great job by the pack today, I was trying to get a workout that touched every part of the body, I think it went very well. Have a good Thanksgiving everyone. Thank you for letting me Q, always an honor. Slimfast thank you for taking us out in the ball of man.
Announcements:
Christmas Party
Joe Davis run
13 men were intrigued to find out what a meathead was doing at a boot camp workout. We worked out in a circle, ran a football field, and even lifted some iron. Here’s how it went down:
COP:
SSH x 30
IW x 25
100 yard sprint and back (I promise it happened)
The Thang:
Mosey to the football field. Circle up. Kettlebells in the middle of assorted weights. Two stacks of cards in the middle of the circle. One stack for the pax, the other stack for the individual. Each pax member enters the middle of the circle. Turns over card for them to perform, and then turns over card for pax to perform until that person is complete with their exercise. The concept, to keep everyone moving and everyone honest. Here are the cards:
Pax:
Wide Arm Merkins
Burpees
Diamond Merkins
Shoulder Press
Lunges
High Knees
Jack Merkins
CDD
6 Inches
Individual:
20 Merkins
100 yard sprint and back
30 Tricep Extension
30 CDD
40 Merkins
10 Snatches
50 Mtn Climbers
50 Squats
10 Man Maker Merkins
10 Heavy Swings
20 Swings
20 Jump Squats
15 Burpees
Halfway through, we audibled and ran football field suicide sprint. (I happened, I promise)
Mosey back to the parking lot for Mary
LBC x 30
Rosalita x 20
Dolly x 20
Moleskin:
Great job out there by everyone given the structure change in the workout. As usual, once the pax understood their orders, everyone dug in and got to work. We all were at the mercy of the draw of the cards and ended up doing quite a bit of merkins in plenty of variations. Some of the pax got a first opportunity to use the kettlebell and find new muscles they didn’t know they had. T-Claps to Bulldog who showed up, Q jacked the weinke at one point, at the pax’s expense, and for his constant mumble chatter for 45 minutes straight. Always like your spirit! Thanks again for allowing me to lead such a great group of men.
Good mornin!! Let’s do a Hairband mile or two to get the blood moving.
Circle up and off we go with some side straddle hops and imperial walkers. Done.
Let’s mosey and explore. Off we go towards the elementary school (stop along the way for some rail slides and plank work).
At the playground:
(15) sec of supine rows
(15) sec of squats
(15) sec of push-ups
(15) sec of lunges
Rinse and repeat till YHC lost track of rounds.
Partner up. I choose Hairband!
P1 hangs on to the monkey bars while P2 runs a lap. Flapjack, rinse & repeat.
Then on to a quick round of (20) each:
Donkey kicks in swing
Step ups
Carolina dry docks
LBC’s
Time to cruise back to the middle school. Watch out for puddles. Whoops. Too late. (And it was a cold, icy puddle)
Stop along the way for our shoes to dry and some peoples chair, reverse planks, dips. And just because it was there: a quick downhill bear crawl down Middle School Mtn. Top those off with some lunges and then some 2 MOM and we are done.
Moleskin
Since Glass Joe stayed in the sack with his new furry slippers/kittens, HB and I went on a little exploration of the campus. We took advantage of the lighted elementary school playground to conduct our own little Mythbusters experiment. You know that scene in the movies where the hero hangs on to the ledge while the villain waxes on (and on and on) poetically? I don’t know how HB fared, but YHC would plunge to his demise after about 20 seconds. The downhill bear crawl / while breathing in the bus diesel fumes was a delightful combination that everyone should experience.
Closed our time with prayer.
Announcements
Black Friday version of Overdrive is good to go with Glass Joe on Q