Stiff Upper Lip

Stiff Upper Lip

“You got a question?  You ask the 8 Ball.”  David Puddy

[Shaking the magic 8 ball….]  “Will there be a Kevlar Backblast today?”

[The All-Knowing Dodecahedron of Omniscience twirls in blue toilet water, contemplating a response…. ]

  1. It is certain
  2. It is decidedly so
  3. Without a doubt
  4. Yes definitely
  5. You may rely on it
  6. As I see it, yes
  7. Most likely
  8. Outlook good
  9. Yes
  10. Signs point to yes
  11. Reply hazy try again
  12. Ask again later
  13. Better not tell you now
  14. Cannot predict now
  15. Concentrate and ask again
  16. Don’t count on it
  17. My reply is no
  18. My sources say no
  19. Outlook not so good
  20. Very doubtful
  21. Looks like an Arby’s night

The 8 Ball is a hopeless optimist.  Or a people pleaser.  Maybe both.  Today, however, it was the bearer of bad news: “Fat chance, pal.”

Not many takers on the pre-KB.  Alf blasted us yesterday; Bulldog changed jobs; Harley mangled his fingers at Skunk (DISCLAIMER); Busch, Fletch, Cottontail all DR, AWOL, etc.  Sussudio sat in his truck with his little dog.  Spackler sat in his heated seat and seat-danced to the rhythms of Central American supermarket Muzak.

Our Q, Sussudio, disclaimed the Pax–not a professional, modify, at your own risk, etc.  It would have been a good time to note that carrying a speaker for the workout would be ill-advised.  He led us straight to the pile, instructing the pax to  grab a rock acceptable for both exercising and running.  Thus began the quarter-mile rock run with pain stations, the first being diamond merkins on the rock.  Enter: The Kong.  DK emerges from the shadows, without a rock, and not receptive of the offer to carry mine.  DK, rather, spends the next five minutes rooting and grubbing the adjacent woods and/or duck pond for a rock suitable for his sophisticated tastes.  Which he does and joins us for a round of Rock Louganis.

Proceed to flagpole area. Group 1 exercises with rock.  Group 2 runs to the gate and back to the benches to relieve Group 3.  Rock exercises included curls, tri extensions, squat and press, overhead press, and Divot the Sidewalk.  [I may or may not have gotten a little saucy at this point and , regardless, recommended we move rocks to the asphalt].  Bench work included dips, step ups, incline merkins, and jump ups.  Running work included running up the hill then running back down.

 

Move to the underused, underlit playground area, where we mostly pretended to do burpees, as well as meerkins and unmentionable things with the swings.  Redeposit rocks, line up along the shoulder of the road for instructions.  Next exercise is the Jail…..breeeaaaakkkk, go! (insert doppler effect of Sussudio running away from the Pax while calling the exercise).  I think Uncle Si still beat him, though.  Various Mary to round out the event.

Plenty of announcements in the COT:  Golf, BRR, Mud Run, Church On the Street.  Unknown to most, but stated as a matter of fact, it was announced that Sussudio is the newly installed co-Site Q at Kevlar,  As if one fleet-footed, diminutive British soccer Site Q wasn’t enough.  Given the jingoistic developments, there’s little choice but to solicit new names for the Site.  Like Bagpipe, we need a name fitting of the personalty(ies) behind it.  [Which for Bagpipe was me, by the way; Haggis wanted to call it Corporate Takeover.  Rolls right off the tongue….]  Stiff Upper Lip?  Winning entry gets a can of Spotted D.

Turns out Sussudio has never read a backblast.  Claims he can’t find them. Bookmark this, my friend: http://f3nation.com/locations/charlotte-south-nc/..  He did manage to create a Twitter account @sussudioF3.  But I suspect Minimum set it up and runs it.

That’s it.

Cheers, lads.

Ballantyne Parking Decks

12 frozen SOBs, including 1 FNG, assembled at 0515 at the Vine Restaurant at the Ballantyne AO to to prepare of the mud run on April 11. We covered 4 miles on the parking decks in Ballantyne. Here’s what we did:

The Thang:

We ran down Ballantyne Commons, east towards the premier parking deck.

COP – SSH X 15, Burpees OYO X 10, Merkins X 15

Run up to the top of the Premier parking deck and turn around to the back of the PAX and finish the run together. 10 burpees OYO.

Run 4 laps around the top level of the parking deck at your own pace, jumping two 5 foot walls each lap. 10 burpees OYO.

Head over to the far premier parking deck. Run up to the top level with stops for burpees and merkins on the way up. Divide up for work on the 8 foot wall. After technique instructions from the Q, each man take turns climbing the wall 2 – 4 times. Run down the stairs to the 1st floor of the first parking deck for the following ramp work:

Bear Crawl half way up the ramp, sprint to the top and wait for the 6, return to the bottom

Crab walk half way up the ramp, sprint to the top and wait for the 6, return to the bottom

Inch worm half way up the ramp, sprint to the top and wait for the 6, return to the bottom

Partner up, bear crawl half way up for under and overs, flap jack, sprint to the top and wait for the 6.

Run down the stairs towards the COT.

Frazier led 6MOM until 0615.

COT

Moleskin:

It was a cold 23 degrees, but the PAX warmed up pretty quickly. There was a lot of mumble chatter at the start of the post, but the PAX were quickly quieted when I announced we would be running up the whole parking deck without any rest.

YHC invited a buddy, Ricky (Vuvuzela), to The Brave after talking about possibly signing up for the mud run in April. I told him I could help in prepare for the run by posting at The Brave. I think Vuvuzela got more than he bargained for. The workout this morning was pretty tough. Vuvuzela did a little more running than he’s used to, but says he will be back out at Bagpipe on Tuesday.

Shout out to Wahoo visiting Area 51 from Anderson, SC. It was great to have you out brother!

Always a pleasure leading the men in the gloom.

Announcements:

Sign up for the F3 golf tournament this May.

Register by March 1 for the Spring Mud run and email your teams to Madame Tussauds at dgoldberg1838@yahoo.com.

 

 

Second Hand Smoke is Dangerous

19 strong pax joined the one handed Q in balmy 20 degree weather to work the Abs and legs. YHC is in a cast and having hand surgery on Tuesday and was forced to adapt by working the legs and Abs more than usual. Here’s how it went down:

The Thang:

Fast Mosey to the parking lot beside Panera.

COP:

  • 25 Low Slow Squats IC
  • 25 Russian Twists IC
  • 25 Sid the Kid (courtesy of Strange Brew) IC Hold it.

Fast Mosey across Hwy. 51 to Pallantyne hill

  • 25 Flutters IC, hold 25 seconds and run to the top of the hill
  • 25 Jump Squats  then run back down
  • 25 Dollies IC, hold 25 seconds and run to top of hill
  • 25 Jumping Lunges and run back down
  • 25 Freddy Mercuries IC, hold 25 seconds and run to top of the hill
  • 25 Jump Squats then run back down
  • 25 Heels to Heaven IC, hold 25 seconds and run to top of hill
  • 25 Jumping Lunges

Fast Mosey back across 51 to the front of CCHS at the picnic tables

  • Step-ups 25 each leg
  • 25 Old Style Sit-ups on the benches
  • Rinse and Repeat

Mosey to Walgreen parking lot

  • Peoples Chair on wall with Air Presses X 1 min.
  • Sprint around store, Frog Jump the home stretch
  • Peoples Chair on wall with Air Presses X 1 min
  • Sprint around store, do lunges on the home stretch
  • Peoples Chair on wall with Air Presses X 1 min
  • Sprint around store, Bear Crawl (Q had to modify) the home stretch
  • Finish with Air Presses X 1 min.

Mosey back for COT

  • YHC got there early to scout the area. When back, there were a few cars in the parking lot. Most of the Pax opted to wait in the warmth of their cars until the last possible minute. Runstopper stayed a bit longer listening to his favorite Rap Artist loud enough for the Pax to hear. While waiting, Brushback tried to talk Rap, but was quickly chastised. BOG and YHC showed their age by bringing up Run DMC and Sugar Hill Gang. The chatter really picked up when Philmont arose out of his car in  checkered footed pajamas. A rename was inevitable thus “Philmont aka Trap Door” was born. Welcome to Houser from the Charleston area. Thanks to Chelms for the send off. Invigorating time this AM.

 

Announcements:

Sign ups for Mud Run, BRR and Golf (benefiting F-3 Expansion – Leap) are all live. Sign up for the Brain Tumor Race (5k or 10k) March 21st to benefit brain cancer research

Sign up for the Q school if you have been coming to F3 for 3 months and have never Q’ed or maybe only Q’ed once or twice or want to get better at it. Run Stopper leading the next session next Saturday.

Ready… In Cadence..Move…Ready…Exercise

11 PAX took the Red Pill and collected their DownPAINment at Peak 51.

The Thang:

COP:

  • 5 Burpees OYO
  • SSH x 20
  • 4 Burpees OYO
  • IW x 20
  • 3 Burpees OYO
  • Merkins x 10
  • 2 Burpees OYO
  • Lunges x 10 (each leg) IC
  • 1 Burpee OYO

Stonehenge Circuit:

Let’s take a little mosey and head towards the tranquil sounds of AO’s water feature at the aforementioned Stonehenge, 18″ is the actual size as per Spinal Tap.

  • 10 Incline Merkins
  • 15 Dips
  • 20 Step ups (10 each leg)

Mini-Murph

Mosey back to the track and playground for a Mini-Murph.

  • 1 Lap
  • Pull ups x 5
  • Merkins x 10
  • Squats x 15
  • Rinse and Repeat for a total of 5 rounds

People’s Chair:

Let’s go and grab some wall for the People’s Chair (AKA “Semi Gloss).

  • Round 1- Air Presses x 20
  • Round 2- Air Presses x 20

Suicides:

Move to the bus parking lot for two rounds suicides.

Mary:

  • Flutter kicks x 15
  • Sid the Kid 5 each side, thanks Strange Brew!
  • Dollys x 15
  • LBCs x 15
  • Protractor

Moleskin:

  • Strong effort by the PAX today, pull ups are not my strong point and something that comes in handy at the Mud Run.
  • YHC needs to go back to Q school, the counting was so off it felt like when Chuck Knoblauch forgot how to throw to first base #QFail.
  • Strange Brew remarked the weinke need some help during the Mini-Murph circuit.
  • Horsehead took pleasure in YHC’s counting fail during the People’s chair, well deserved.
  • Kotters Simba, glad to have you back after getting through the flue, see you at Fast Twitch next week!
  • Four PAX showed up for the extra credit 5K pre-run, the PAX is getting stronger we may need to make a 4 miler soon.
  • Get well Sensei, missed you out there.
  • Today was YHC’s 2nd F3 Anniversary which is hard to believe. Since my first post at Skunkworks, where TR doled out the DownPAINment, the PAX has been extraordinary. Thanks for the fitness and the fellowship the past 2 years and many more to come.
  • Thanks to Slim Fast for taking us out, please sound off with any mumble chatter.

Announcements: 

 

Practicing counting to 10

This Thursday morning brought out a record number 18 PAX to Meathead.  There is some strong KB action going on this week with 39 posting at Skunk two days ago.

The theme this week was Ten.  As in Pearl Jam’s Ten album and the number of reps we were hitting each set.

A quick COP warm up

SSH x 25 IC

IW x 25 IC

Start Pearl Jam 10 album on “Once” and let it roll.  Some mumble complaints from the audience about the tunes but hey, while you can’t please all of the people, all of the time – you can certainly disappoint most of the people, most of the time.  And frankly I was tired of mash-ups of Quiet Riot and the Bangles.

2 – Handed Swings x 20 OYO

Good Mornings x 10 OYO

Tea Bags x 10 OYO

Romanian Dead Lifts x 10 R and x 10 L on your own

Main Event

First cycle:

1 handed swings x10 R x10 L

Cleans x10 R x10 L

High Pulls x10 R x10 L

Presses x10 R x10 L

Repeat the cycle over every ~3 minutes for 5 rounds

Second cycle

2-bell Deadlifts x10

Good Mornings x10

Tea Bags x10

RDL x10 R x10 L

Repeat the cycle over every ~3 minutes for 4 rounds

Mary

Flutter with press x 10 IC

Dolly with press x 10 IC

Louganis x 10 OYO

Pull over x 10 OYO

Finish with 2 handed swings for 1 minute.

The Moleskine:

It was a relatively warm morning for a change, just not warming enough for Run Stopper to leave the tights at home and put some shorts on.  I was looking forward to my first Meathead Q.  0.0 was a challenge for someone who likes to push the cardio and have no breaks.  So let’s keep the work nearly continuous and the suffering high.

Unfortunately my flannel plaid dry fit shirt was at the cleaners, but Pearl Jam 10 still came out to emphasize the theme “10-count” theme.  And while TR was grumbling about Eddie Vedder’s mumbling lyrics it was evident he had spent enough time listening to that album to throw in the appropriate radio edits for the few expletives throughout the songs.

Spackler wants it to be recorded that he was a site FNG on a record breaking day.  I figured that information was obvious to all when he modified into KB curls during the routine.  Don’t let TR see you doing that, you might get scolded.

Solid work by all the PAX today.  5 rounds (80 reps each) of single armed exercises certainly tests the grip.  When I dry ran this one I thought 3 minutes was enough for the cycle.  Forgot to consider the short arm speed advantage so pushed it to 3:30 each round for my Orangutan like cohorts.

Thanks to Purple Haze for officially correcting my grammar on twitter.  You’ve got you’re (<- see that) work cut out for you to keep up with F3’s grammar.  And speaking of Haze.  Appears that both you and Brown welched on your bet’s to post at Meathead and Fast Twitch respectively.  Maybe that payoff starts next week?

Splinter suggested some sort of back rub conga line type activity towards the end.  No takers on that one, but I did look up to see Chanel taking off his shirt, so maybe there was someone considering the offer.

Thanks for letting me lead and gratitude to Semi-Gloss for the send-off.

-Alf

Announcements:

Sign ups for Mud Run, BRR and Golf are all live.

Q School – If you A) have been coming to F3 for 3 months and B) have never Q’ed or maybe only Q’ed once or twice or C) want to get better at it.  Sign up for the Q school.  Run Stopper leading the next session, pretty sure there will be burpee training.

 

It’s complicated at Hydra

Well, it looked pretty good on the napkin…11 pax showed up to Olde Providence Elementary and it went something like this…

1 lap around track (bkickers, high Knees, Karaoke Left, karaoke Right)

Mosey to Circle up on Field behind school:

SSH x 30

Carolina Dry Dock x 15

IW x 20

Hillbilly x 20

Exercise is called Four Corners. This is where it got complicated for about 30 seconds. When it takes more than 30 seconds to explain the exercise you may have made it too complicated. Note to self.

Form teams in groups of 3. This way you can stay together. You will have to find your partner at the track or at the field. The school runner will always go to track. The track will go to field. The field will become school runner.

Partner 1) station 1 track – 4 corners – merkin variations, wide, regular, diamond, regular x 10

Keep going until school running partner finds you.

Partner 2)  station 2 field behind school – bear crawl long side, crab walk short sides

Keep going until track partner finds you.

Partner 3) run lap around OP, 5 burpees at 4 corners of school

School runner goes to track, track always goes to field, field always becomes school runner.

Mosey to Lot next to basketball courts:

Partner 1 mountain climbs – side A

Partner 2 plank walks

Partner 3 jump squats – side B

2 rounds

Mosey to Cross street to Wesley Church to get a big non-running rock:

Bicep Curls x 10

Overhead press x 10

Tricep extension x 10

Low Slow Squats x 10

Cross street back to OP playground to pull-up area:

Partner 1:

30-20-10  (dips, step ups burpees)

rotate

Partner 2:

Pull-ups x 5, Merkins x 1

Pull-ups x 4, Merkins x 2

Pull-ups x 3, Merkins x 3

Pull-ups x 2, Merkins x 4

Pull-ups x 1, Merkins x 5

Rotate with partner 3

Partner 3:

Freddy Mercury x 10

LBC x 10

Heels to heaven x 10

Rotate

COT:

Mason Twist x 10

Protractor of various degrees some kind of Pilates mumble chatter)

FLutter x 20

Count-o-rama (1,2,3…11)

Namo-o-rama

Prayer Send off (ball o man) – by YHC

Moleskine:

Yep, when plotting the workout it seemed like I was getting a bit ambitious. I figured I would try it anyway. It did work out. There was a serving of pain in the gloom this morning. We offered up good shoulder, core, legs, lungs, back and arms. No muscles left behind program going here. From the sound of the chatter it proved to be a good time well spent. Pax got moneys worth. It was great to see 316 and Nuke back from their FNG posts last Thursday at Hydra. Welcome back gents. Strong output today.

Donkey Kong was his usual self, “sir, why don’t you call 100 burpees now” “sir, can we scale the olde Providence school building and do burpees on the roof for a while” Sir, I bet I can touch the top of the flag pole”. He did mention he will turn 29 in March so the man is closing in on his 30’s. Good stuff and always awesome having DOnkey Kong at Hydra. We started this site together May 2013. A whole lot of workouts later…

I think Chico or Flutie Flakes called out some Pilates business on the protractors. Hey boys, we do it all. WHen we start out with Hillbillies you just never know what will be next.

I did see some tired pax out on the field part of 4 corners. The bear crawls and the crab walks were fan favorites for sure.

Props to Lost Weekend for running in from Chadwycke.

Chico will be out next week in New Orleans. Seems Mardi Gras is a great time of year for an attorney convention. Also great carbo loading for Corporate Cup Run waiting upon your return.

Announcements:

Blue Ridge Sign ups (see weekly A51 email)

Mudrun SIgn ups  (see weekly A51 email)

Annual A51 Report Posted and available in Weekly Email from last week

TAP THE KEG

12 Men showed up a Stonecrest this morning to focus on a lot of good form merkins.

Warm Up

20 SSH

20 IW

Before we moved fwd with the workout QIC gave a warning that we will do a lot of merkins today and only good form would be tolerated….thanks Frehly for the demo

Jog over to the speed bumps behind shopping center

10 x merkins at every speed bump then running to each speed bump (total 70 merkins)

Run back 5 x diamond merkins (35 merkins)

Run back 5 x wide arm merkins (35 merkins)

Run to fountains and partner up

50 derkins between partners while other partner runs around buildings (25 merkins per)

50 incline merkins between partners while other partner runs around building (25 merkins per)

Run to first light post by Firebirds and 5 merkins making stops at each light post back to parking lot (forgot number of speed bumps, but easy another 35 merkins.

Circle up for Mary…..and said no more merkins

20 crunches

20 LBC’s

10 Merkins (I lied)

20 side crunches to right/ 20 to left

5 merkins

some other merry can’t remember followed by 10 merkins

some other merry followed by 10 merkins

ran to theater wall for 1 minute of peoples chair, 5 merkins

COP

Great work by all, maybe we should have incorporated some Keg exercises since Might Mite had a keg in his car due to a bachelor party he was heading to right after until Sunday, man I would like to travel back to the days where I was 27….have fun Mighty Mite

Hope everyone wakes up sore in the morning……and always a pleasure to lead

Chippy

 

Behemoth

12 vigorous men rolled in to the AO eager to meet the day on their own terms. Warm vehicles left behind, greetings exchanged and disclaimer proclaimed, this is what they did:

The Thang

Shake off the dust with a little pre-game run around the parking lot, mixing in the standard buttkickers, high knees, backwards run and shuffle-steps with some pylometrics thrown in for good measure. Circle up in the coldest portion of the southern parking lot.

COP

  • SSH x20
  • Imperial Walkers x20
  • Low-Slow-Squats x20
  • Mountain Climbers x20
  • Merkins x20, plankwalk 5 paces left
  • Wide-arm Merkins x10, plankwalk 5 paces right
  • Diamond Merkins x10

The Beastly Beast (aka. The Behemoth)

  • Run to northern parking lot, stopping to pick up a medium rock/stone along the way.
  • Line up for the Beast (run to 6 spots, perform called exercise at each location) – warning, this one has been super-sized:
    • Merkins x6 x6
      • Burpees x10
    • Squats x6 x6
      • Burpees x10
    • Overhead press (with rock) x6 x6
      • Burpees x10
    • Flutter-press (with rock) x10 x6
      • Burpees x10
    • Bear crawl x6, jump squat x6 x6
      • Plankorama
    • Suicides
    • Squat (with rock) x6 x6
    • Curl/Overhead Press Combo (with rock) x6 x6

The Finisher

  • Run to rock/stone pile to return rock/stones, stopping along the way for Jack Webb
  • Jack Webb: 1 Merkin / 4 overhead press (with rock) … to 5Merkins/20Presses
  • Return rocks and circle up for 3 MOM performed with #angryman cadence

Moleskine

  • Smaller crowd today provided for a fair amount of mumblechatter towards the beginning of the workout. Not much chatter towards the end…
  • #angrywhitesedan made its now routine appearance. Fortunately, no one was run down and as we were all armed with stones/rocks, #angrywhitesedan sped away quietly into the gloom.
  • Rocks v. stones. I’m neutral. Either way, they are heavy.
  • I advised folks to choose a medium-size rock/stone for today’s activities. Most ignored me and grabbed one of the usual suspects. Hefting our small boulders made the distance run grow exponentially.
  • Behemoth – biggest born of earth – upheaved His vastness. Seemed like a fitting name for our supercharged beast.
  • I’m pretty sure we did a few more rounds on the Behemoth, but I honestly can’t remember what they were. I decided not to make stuff up and didn’t want to oversell ourselves or make it seem like we were any more impressive than we claim ourselves to be, so I limited the reporting to that which I could actually remember. #truthinadvertising #fairandbalancedreporting
  • #angryman cadence made a brief appearance during the 3 MOM. Couldn’t help myself – I was just trying to count and breathe at the same time.
  •  O’Tannenbaum continued to throw down an impressive performances of physical strength and dexterity. The rest of the PAX wasn’t too shabby either.

Announcements

  • It’s time to sign-up for the Spring MudRun. F3 is shooting for 700 PAX so get yourself (and your team) on the bus! Look for the pre-blast from Madame Tussauds.
  • It’s time to show interest for the BRR. Area 51 has filled 6 teams and is looking for more. Reach out to Turkey Leg if interested.
  • Olympus is looking for guest Qs – reach out to Ickey Shuffle if interested

 

The 2nd Annual F3 Golf Classic

Mark your calendars for The 2nd Annual F3 Golf Classic, hosted by the Area 51 Pax at Olde Sycamore Golf Plantation on Thursday, April 30th at 1:00 pm.

(If you missed the inaugural Golf Classic, read the official #BelkBlast HERE)

April Showers

Proceeds

The F3 Golf Classic is a great time to celebrate the great gift F3 has been to all of us.  This year, it is also an opportunity to give F3 away to other men, as all proceeds from the tournament will go to fund Leap expansion efforts, (which are detailed HERE).

Event Details

  • Time and Date: Thursday April 30. On-site check in will start at 11:00 AM, with a 1:00 PM, shotgun start.
  • Cost: $100 per Player / $400 per team. Sign up as a single or as a foursome.
  • You MUST register and pay via PayPal.  Register as a single or foursome at the payment link at the bottom of the post.
  • Format is Captain’s choice.
  • Lunch, snacks, and non-alcoholic beverages provided.  BYOB.
  • HDHH post round with all PAX invited. If you are unable to make the round then come after work and enjoy some 2nd F.

Olde Sycamore will provide:

  • PGA Professionals & Golf Coordination Team
  • Use of Driving Range and Putting Greens
  • Bag Drop Service
  • Tournament Scoreboard & Scoring
  • Organized Staging of Golf Carts
  • Special Competition Hole Set Up (Bulldog is the Competition/Games Q, should be entertaining!)
  • Personalized Rules Sheets

There are only 36 team spots available — 144 players. Register now to reserve your spot.

EB

Sponsorship

While a majority of the registration fees goes to Leap, the real action happens in the form of sponsorships.

WHAT:
This year we are looking to fill Event, Hole, Graphics, Beverage, Food and Prize sponsors.

WHO:

  • Any applicable F3 Pax or Pax’s company.
  • Friendlies: People or groups that are generally supportive of F3 and the mission.
  • Businesses that mesh well with F3
  • HDHH or Coffeeteria establishments.
  • Any AO or Region that has an applicable idea.

“Expo” Option.
We’ll have a designated Expo area and./ or at selected tee boxes for Sponsors.  Man tents/tables and interact with the interested Pax.

Sponsorship Opportunities
Email us at F3Golf@gmail.com if you are interested in helping, sponsoring, or have a lead/connection. The more guys that participate, the more guys that receive the gift of F3.

Extras

We’ll bring back the usual assortment of games, cheats and competitions, plus a few twists to be announced later.  We have Judge Smails HC’d to take all comers in Beat the Pro.  Will Early “McPants” Bloomer defend his long driving crown?  Will Alf defend the Shortest Drive crown (at -8 yards)?  Will the Hideous Beer Wenches return?  Will the Fort Mill boys defend the asterisked Champ crown?  You have to show to know….

Fine Print:

  1. All proceeds will be donated to Leap’s parent organization, The Iron Project (TIP).
  2. Unlike F3F last year, TIP is a for profit company.  As such, donations are not tax deductible.
  3. If you’d like to make a donation directly to the Leap general fund or a specific Leap or Mustard Seed initiative, go to the payment link at the bottom of THIS POST, or contact the Leap team at leap@f3nation.com
  4. Unless we have to move or cancel the event due to weather, registration and sponsorship fees are not refundable.

 Registration Payment

INDIVIDUAL – $100

TEAM – $400

 Enter your Name and F3 name in the comments on the Pay Pal payment page. If you have an alternate contact email, enter that, too.

Happy Brownday

7 Pax jumped in head first to the tougher side of the hump day, #notHDHH

The Thang:

SSH x 25
IW x 20
Merkins x 15

Mosey to the corner of the lot

1 Lap with 20 merkins at each corner, 1/3 mile

Back to start,

Mosey to the picnic tables

4 rounds of:

20 Decline Merkins
20 Stepups
20 Dips
20 Freddy Mercury’s

Mosey to the rock pile, grab 2 equally sized rocks
21’s curls x 2 rounds (7x7x7)
15 rock merkins
20 rock squat press
15 rock merkins
20 rock squat press
20 double rock tricep extensions
on your 6
20 double rock chest flys
20 overhead extensions
Throw the rocks back in the ditch

To the hill by the High School
11’s with jump squats at the top, LBC’s at the bottom

Finish the lap .25 mi or so back to the COT

MOM
Rosalita IC x 25
LBC IC x 25
Recover

Moleskine:

Good strong group out there today. They say that you learn something new every day. We learned how Hot Pants keeps his name with some strong flatulence work at the pain stations. He also put in some real work as this dude is getting stronger and faster each week. Bratwurst and Dasher continued to shine on the all out runs, and Chanel brought his A game today on all fronts. Although we did 220+ merkins, I will not take full credit due to the lack of extension that I was exposed for by Bratwurst, they still do the trick. Speaking of, Bratwurst is doing what good leaders do, and the Pax are starting to feel the pressure to step up and lead at Dromedary. Chanel is on deck for next week, and Dasher will be notified when his name is on the list. If you guys haven’t signed up for Q school, please take the time to do so, it’s awesome and you will be glad you did.

Here’s the signup http://www.signupgenius.com/go/10c094caca92ba7ff2-workout

This is a great site to hone your skills, from an imagination/AO standpoint, and headcount standpoint. I may or may not have winged it today, but tried my best to keep the heartrate up, and hit all major muscle groups with some sort of resistance load. Happy Birthday 37th Brown, you still look 36ish. You were all lucky to have a QIC today that hates burpees enough to let a birthday slide.

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