37 Pax rolled out on a mild Presidents Day morning to put a donwpainment on the day! A good mix of Metro and Area 51 and young and old and one dude wearing pajamas….
Tha Thang:
Run to the church on the corner(the one next to CCDS).
COP: SSH, Mountain Climbers, Imperial Stormtrooper(pulled a quad), Merkins, Squats, other things. Lots of harrassment….
Partner up(did not go smoothly). Partner one ran the loop of the parking lot while Partner two completed a excercise, then switch x4 (Flutter, Merkins, LBC, Squats)
Line up on imaginary line for shuffles(high and low). Sprint back down. Backward run to the other end. Sprint back.
Run over to the seminary.
COP (Mary): LBC, High Slow Flutter, Flutter, Rosilita, Russian Twist, Knee Up
Partner up: x3 Decline Merkins, Real Situps
Run around campus. Walking lunges and Bear Crawl
Parking lot Suicide
Run back to park with a stop at Town and Country for some Plank-o-rama.
Finished!
Moleskin:
35-37 Guys came out on a holiday morning for a little beat down. Lots of running but as I write this I am some soreness in the abs so we must have done something.
Lots of chatter from the gallery. I am glad I could be the butt of many call outs. This was a very diverse group and very F3. Half and Half Area 51 and Metro. Age ranges from early twenties to early sixties. Fathers and sons! Great 2nd F and I hope decent 1st F.
Thanks to Agony who loaned me his phone when mine decided it was too cold to perform.
Hops showed up at the COT but never heard him even once in the prior 45 minutes. He swears he was there for the whole time but…… Thanks for a great shout out!
One of my favorite things to do after a workout that rarely happens is the go home, shower and go back to bed. Did that today and it was awesome! Go Presidents Day!
If you have not made it out to a workout at Carmel come soon. Great campus!
It is President’s Day and what better place to start than the Foxhole?
It started a lot like this, 5:30 and Philmont’s just rolling in. We took a lap around the parking lot to warm the legs and give Philmont a chance to get out of the car. On the second corner, Wingman decides to grace us coming in on two wheels as usual. Once Wingman joined us we were 15 and ready for the beat down to begin.
To the grassy field for warm-up COP
– SSH x 30
– back lunge x 20
– IW x 20
– fwd lunge x 10
– Toe touches x 20
Partner up for catch me if you can down to the field the long way
– 5 merkins then catch partner
Circle up in the lush fake grass field for COP
– 2 handed swings x 20
– Merkins with alternating hand on KB x 20
– 2 handed swings x 10
– Clean & Press x 20 alternating hands
– 2 handed swings x 30
– Merkins with alternating hand on KB x 20
– Clean & Press x 20 alternating hands
– 2 handed swings x 40
– Merkins with alternating hand on KB x 20
– Clean & Press x 20 alternating hands
Line up on side line
– Plank carry the KB to mid-field & ball dragger (duck walk) to other side line
– LBC w/ KB x 40
– Plank carry the KB to mid-field & ball dragger (duck walk) to other side line
– Dying cockroach w/ KB x 40
Head to the playground for back-o-rama
– Partner 1: Pull ups AMRAP
– Partner 2: Shoulder shrugs fwd x 20
– Flapjack
– Partner 1: Pull ups AMRAP
– Partner 2: Renegade rows x 10 each arm
– Flapjack
– Partner 1: Pull ups AMRAP
– Partner 2: Renegade rows x 10 each arm
Back to cars for LBC’s and COT
The Moleskin:
– Welcome to Stump Hugger for his first post at the Foxhole. Nice work! Keep coming out brother. Glad to have you.
– Strong work by all this morning. Don’t know if it was coming back after so many snow days or whether everyone was just reflecting on all the past Presidents, but there was limited mumblechatter out there today. There may have even been some cricket noises.
– As always, it is great to share the gloom with you guys. Not too many places YHC would rather be at 5:30 on a Monday morning than in the Foxhole with the Sons of Ballantyne.
Announcements:
– Mighty Mite and Market Timer are looking for another mud run team member. Haggis is out to attend a surprise wedding (or at least a surprise to him).
– Sign up for BRR and GoRuck challenge. Just do it. You will be glad you did (afterward).
11 pax ignored contore and posted for a slop fest known as mud run prep day at Outland. Actually, it would have been 12, but 1 left for a 10:00 commitment. More on that in the moleskin.
COP:
Brief explanation of the course. Mostly, read the posted signs along the way and follow the bright orange arrows, which the white snow provided the perfect backdrop.
Obstacles:
Back to shovel flag
Moleskin:
Announcements:
8 Pax braved the slushy, raining mess that was this am gloom to post for a old man beat-down at The Rock – both QICs were WDs
The Thang: Champagne on Q:
Little baby jog down to lots close to 51
10 burpees oyo
Wait for Mall Cop who was was late entry – think he still owes us 10 burpees
Following all in cadence:
(reverse merkin = hold in mission impossible plank for 3 count, up on 4th, then back down) – compliments of Zoolander of the Winston Salem Pax
Chibata Time
(for those that don’t know – Tabata is a workout that consist of 20 seconds of all out work, followed by 10 seconds of rest for 8 rounds per exercise)
YHC thinks it went like this (O2 deprivation started early and didn’t stop)
YHC called an audible here, as there were also a round of tuck jumps planned, but YHC was afraid of smoking his own legs so much he wouldn’t be able to walk let alone sprint during Runstopper half of the Q
Runstopper on Q
Mosey to next parking lot and pick up cones.
Setup cones in a large rectangle and divided Pax into two groups, one group running clockwise the other counter clockwise.
Sprint to first cone, side shuffle to next, sprint to the next, side shuffle to the next – around the cones until time called.
Partner up –
Catch me if you can.
Partner 1 – 10 merkins, Partner 2 – run around lower two parking lots. When partner one catches partner 2, flap jack, until back to start
Plankarama – left hand high, left leg high, regular, right hand high, right leg high, regular, recover
Rinse and Repeat but with 5 burpees this time (Was originally 10, but Runstopper believes in democracy and changed based on a popular vote)
4 Corners
Sprint to first corner – 25 LBCs, second corner – 25 wide arm merkins, third corner – 25 jump squats, fourth corner – 25 regular merkins
Plankarama – Regular, mission impossible, left leg up, mission impossible, right leg up – recover
Rinse Repeat, but only run to second corner – 25 merkins, then fourth corner – 25 LBCs
Mosey over to building for some wall work:
Wall Walk 20 yards, bear crawl back
Rinse and Repeat – bear crawl back
Peoples chair – regular, arms overhead, arms out straight, regular – not sure of the time, seems like a long time.
Mosey back to cars
COT
Naked Moleskin
It’s an honor and privilege to lead this great group of guys, thanks for denying the fartsack and starting your Saturday off right. We are better for it.
Everyone was bringing it today – Ocho was out front as usual, but Lobster Roll was keeping him honest. Joker, Runstopper and Mall Cop were pushing the pace as well. Spandex and Blue Mold were leaving it all out on the “fields” at The Rock – great effort all around today.
Tabata ain’t no joke – will have to bring that one back again.
This is the first Q for YHC in about 6 months, so thanks men for dealing with some crickets as I get my cadence lungs back.
Mall Cop – I think you still owe us 10 burpees oyo
And YHC thinks there were discussions about M Runstopper giving Runstopper grief for spending too much time building a snow woman this week. (I missed most of it as I was too deep in my pain cave) – if you know more sound off in the comments.
We need to remember to lift up Blue Mold’s Uncle in our prayers as he begins the long road of battling and coming back from cancer.
Shout out to Cole (aka Ninja Turtle), Run Stopper’s 2.0 – had a great Wrestling season in 2014. He wrestled in his final tournament this weekend, didnt place but all in all had an outstanding season! I’m proud of you son!!
Announcements: F3 Foundation – Mentoring (for mentoring other men in F3 Nation), Check out the post on the site and sign up if your interested. If you have questions – shoot YHC an email – Champagne – bdbriggs@gmail.com
Tutoring – if you are interested or at least curious– email YHC for that as well – working to identify a core group of guys to start after school tutoring in Area 51.
12 men toed the line at The Matrix today to start the week off right.
The THANG:
COP:
Jog to the blocks – partner up and each pair grab a block
Partner work – 4 rounds
Return the blocks and jog to front lot for Mary
Mosey to Jungle Gym
Moleskin:
1) We learned that the school wall facing the soccer fields is not People’s Chair friendly – not enough side walk to plant your feet
2) Some post workout debate on number of presidents. YHC went with 43 based on the number of men that have led this great nation. Grover Cleveland sometimes gets counted twice because he served 2 non consecutive terms.
So 5 Pax gathered in the gloom, well 4 did, the 5th joined a little later, better late than never but that doesn’t mean it won’t go in the back blast.
This being Pele’s first Q it was a pretty tough time/place to do it, however a remarkable amount of composure and ad lib was to be found in the new Q and off we went:
Mosey to field oops, I mean parking lot
15 SSH
15 IW
15 Slow Squats
15 Mountain Climbers
Line up on the line
high knees down 40 yards, butt kickers back
15 squats
Fast as you can 40 yards, run backwards back to the line
15 Merkins, recover
karaoke 40 yards AND BACK
15 CDD
Lunge Walk down and jog and bear crawl back
15 squats
Mosey to bleachers by concession or maybe it was the playground equipment, yeah that was less difficult let’s say
10-20-30
Merkins-dips-squats
Partner AMRAP pull ups +2 x 2 (an Ascent staple)
People’s chair x 3
turn over to Brew
Wall plank or handstand as the case may be x 2
Shoulder to shoulder, merkins x 5 IC
Plank and end man hop over heels until all have gone through twice
COP for dynamic stretching:
Leg circles x 10 each leg IC
The “Ballet” x 10 each leg oyo
The hip flexor stretch
Jog around the parking lot
Now to run a half mile for time (pax sound off in the comments on your time to track for next time around)
YHC ran with a Garmin and when it hit 0.5 I stopped and read my time and then those finishing after, a very strong effort by the pax in challenging conditions (ran to Harris Teeter so not flat and also had two good sized snow patches to navigate, this should make it easier to beat our times next go round)
Slow recovery jog back to campus with a plank o rama in the middle to catch all pax
Mary:
Flutters x 15
Dolly x 10
LBC x 15
Heels to Heaven x 8
Cross oblique crunch x 8 each side
Partner up, partner paddy cake merkins x 10, partner fist pump sit ups x 10 repeato x 3
short jog around the parking lot again
Look, there is 2 more minutes left, what should we do?
We all know what that means, Q calls out 10, everyone knows what it means but HT pulls one of the best Q jacks I’ve seen and starts counting down from 10, nice try but we still do 10 burpees on our own to end off
Moleskin:
A great first Q by Pele, certainly considering the conditions and the modifications he had to make (YHC saw his original plan and he did have to modify quite a bit). The pax hung in there, was a great workout with some good men. We’ll repeat the 0.5 mile for time somewhere down the road to record the improvement. So that is is on record YHC’s time was 3:18 which was 18 seconds off the desired pace so will have to get it next time. Strong effort by Pele on the run, didn’t give up and Hopper was looking pretty strong (helps to have the long legs maybe?). Passport was battling the back pain (take it easy brother, we don’t want to kill you) and High Tide despite complaining about not having his special running socks (do they do the running for you?) pulled in pretty close behind YHC so not sure what the issue is (it’s all mental, you really are pretty strong!).
An honour to co-lead today with one of the very many inspiring pax turned Q in Pele today, I’ve seen you come a long way brother, this is always the beginning and I can’t wait for Q number 2.
Announcements:
Time to sign up for the BRR, seriously you can do it and it’ll be fun
When: 2/15/14
QIC: Baracus and Gullah
The PAX: Swiss Miss (Site FNG), Night Court, Lab Rat, Southpaw (2.0), Fletch, Big League Chew (WD), Baracus (QIC), Gullah (QIC and YHC).
8 PAX showed up to escape cabin fever and embrace the semi-icy conditions at Olympus; here’s what we did:
Baracus on Q:
Warm up:
-1 lap around the parking lot to get the blood flowing
-Halos x 10 in each direction
-Around the World x 10 in each direction
-Figure eight x 20 total
KB/Bodyweight Strength Circuit:
-AMRAP in 5 minutes of 15 two handed KB swings/5 burpees.
-AMRAP in 5 minutes of 15 sumo squats/5 burpees
-AMRAP in 5 minutes of 10 reps per arm overhead press/5 burpees
-AMRAP in 10 minutes of 10 squat cleans/5 reps per arm renegade rows/10 reps overhead lunge
Gullah on Q:
-move to the curb for 1 minute of skip ups
Then circle back up for:
-Regular two handed KB swings x 20
-Overhead two handed KB swings x 20
-Alternating one-handed KB swings x 20
-KB rack x 15 each side
Run 1 lap around parking lot
-KB rack and hold x 10 each side
-Squat & press x 15 each side
-KB lunges x20
-Lunge & KB rotation x15 per leg
1 minute of curb skip ups
-tricep extensions x 20
-upright rows x 20
On the wet pavement for:
-Lat pullovers x 15
-Greg Louganis x 15
-LBC x 20
-Flutter w/KB press
PAX backsides are wet & cold so a request was made to audible to Good Mornings x20
Time is 8:00 so that’s a wrap.
Moleskin:
Great effort out there this morning guys. Hands were getting very wet and cold and everyone pushed through. Good encouragement in the first half from BLC and Night Court. Everyone enjoyed the tunes provided by Baracus and there was even some singing heard. YHC tried to implement some new movements, but had to audible due to poor performance, mainly the combo lunges and one arm KB swings #don’tdowhatyoucan’tQ. Great to have Southpaw back out there and site FNG Swiss Miss. Always good to have Lab Rat the exercise scientist there to make sure correct form is followed. I think Fletch got a little impatient with YHC at one point when there was a little lull in the action and he asked “What do you have for us next Gullah? Missed having The Hoff out there, hope that knee feels better soon brother. Contact Baracus to sign up for the BRR and we have the GRC coming up in March. Thanks to Night Court for the great prayer to take us out.
Always a pleasure to lead such a fine group of men.
PH gave YHC the privilege of planting the SF through the not-so-permafrost, and 9 sturdy souls made the questionable decision to follow Radar off campus.
Thang:
Radar’s Q: (with apologies in advance for inaccuracy as I deleted his text of his regimen, and he’s a couple beers into a pub tour in NoDa as I type this, so I don’t dare interrupt him)
Run to retail center next door to McAlpine Elem….what’s the name of that spot? Yellow Rose is clearly the anchor tenant…..if you ask Spackler and Radar.
1 minute to stretch as Radar exclaimed: “Do whatever you want for this minute – it’s your warmup”
Mosey to Radar’s 4WD chariot and grab a sandbag and partner up.
20 burpees OYO
“Catch me if you can”. Partner 1 runs with sandbag while Partner 2 does 10 burpees and then catches up to partner 1 to take sandbag…and so on and so on. Lap is 0.6 miles.
Burpees for those finishing first.
100 merkins combined for partners.
Repeat the Catch me if you can. Partner 2 does 20 merkins, then catches up to partner 1…..and so on.
Burpees when we return.
100 merkins combined for partners.
3rd lap of Catch Me…..Partner 2 does 20 Ski Abs, then catches up.
Hops’ Q:
Bearcrawl up the hill out of the Yellow Rose Shangri La Center.
Jog to school entrance.
Lunge walk up the hill entrance.
People’s Chair – 3 or 4 minutes with overhead presses x 20
Mosey to hand rails
Suppine pull-ups x 13
Suppine pull-ups x 10 with underhand grip
Jog to the soccer fields and circle up
Modified SheHateMe:
10 minutes of: H-R Merkins x 10, Jump Squats w/ 90 degree pivot x 10, Flutters x 10 each leg; audibled to 15 of each exercise 1/2 way through
Jog back to school
BTW x 3
CDD x 10
Dolly x 13 at curb with legs below curb level
People’s Chair- 2-3 minutes: Right leg & Left leg off ground….not at same time; Overhead press x 10
COT
Moleskine:
Radar gave the pax random times by which all were supposed to finish the 0.6 mile loop – ranging from 5 minutes to 7 minutes. Not sure any of us ever finished on time, but regardless we did burpees or something of the like as penalty. Pretty sure Frasier & I finished on time once…but with no acknowledgement from aforementioned Q. At coffeteria, Radar expressed surprise that the loop was 0.6 miles…hmmmm…
YHC, well-known merkin weakling, was thankful for the encouragement from his co-Q while struggling to finish the 50 merkins between laps….perhaps I need to incorporate some bad form on merkins so to keep up the pace. Where’s Bananas when you need him? ‘Tis why YHC never calls anything but H-R merkins. #deathtoheadbobbers
When the pax got back to the school for People’s Chair, Mighty Mite realized he’d cut his hand on some glass during the bear crawls. Always wear gloves gents! Apparently one of Yellow Rose’s finest was doing some bottle-spiking last night.
Strangest comment of the morning, among many from YHC’s co-Q, went something like this after Mighty Mite realized his hand was bleeding –> “Why is your blood on the inside of my thigh?!!” What in the world? They were partners during Radar’s 1/2 of the workout….let’s not linger too long on wondering how that happened…..yikes.
During the SheHateMe session, Mighty Mite returned with his hand wrapped in a sweatshirt – Kudos to you brother for pushing onward….and that after he, PH and RT did a 4+ mile ruck session with 2 of RT’s co-workers. Speaking of your co-workers RT: “Where was the EH from you?” YHC asked if they were staying for the workout….and they looked as if they didn’t know there was a workout going on after the ruck session.
Splinter joined the pax after the 1st lap around the Yellow Rose Shangri La Center….not sure when Zoila joined in to wrest the LIFO title from Splinter’s cheerleading-gloved fingers.
Radar was in rarer than usual form with his encouragement. Invite the pax the to chime in to add more flavor to the backblast.
Great to have Matlock out with us again. Welcome back brother. And welcome to Zoila, who was FNG to Day Zero; and more importantly – Praise God and congratulations to Zoila on the birth of his 3rd child!
It was fun fellas. Thanks to Purple Haze for the invite to co-Q……I think.
After a week of snow with the 2.0s out of school, 3 PAX decided it was time to get out of the fartsack and put in a little downpainment. SF was planted in the snowy ground. Fields were still covered with the white stuff but plenty of asphalt provided ample opportunity to get some work done. Here’s what went down:
Run around the parking lot and circle up (triangle up?) for COP:
Line up at one end of the parking lot for The Stack:
Head over to playground for a little circuit work:
Mosey to front of school:
Out to parking lot and line up at light pole:
Back to front of school for 6 MOM:
Jog back to original parking lot and line up for:
Slow mosey to rock pile and grab a friend:
Back to launch point for a mini-COP
COT
Moleskin:
With the recent snowfall and some rain falling as YHC left the house, wasn’t sure how many PAX would venture out for the weekly posting of #F3Area51. Arrived at the parking lot & found it empty around 6:55. Started debating whether willing to make a sadclown post when 4 Runner pulled into the lot. Far Side jumped out of the car ready to roll. Soon after Floor Slapper wheeled in as well, ready to post before heading up to Boone for some snow tubing with M & 2.0s.
Far Side continues to make strong recovery from back surgery. Not long before he will be back out in front of the PAX.
All the fields were still covered with slush from Winter Storm Pax. Fortunately, parking lot was clear and we were able to get in a solid beatdown. With all the melting snow and puddles around, YHC called for 6 MOM on the covered sidewalk in front of the school. No complaints heard from the PAX.
Thanks to Floor Slapper for taking us out and keep safe as you and the family enjoy some winter fun up in the mountains.