Men got out to their cars and I made up the workout while I was hitting the hay last night. What can we do that only requires me giving instructions once? hmm
Mosey to back parking lot, down the backfield and back up the dark path to the lower parking lot. (headlamps would have been helpful)
15 x SSH
15 X IW
15 x Merkins
The Thang:
Grab a lifting rock and line up abreast in the middle of the soccer field facing the school.
10 curls, then run to the playground, making sure to bear crawl along path leading to the door on the side of the school.
2 pullups
Run to opposite end of parking lot
10 Merkins
Run back to playground
10 squats
Run back to your rock.
Keep up this pattern adding 2 to the pull ups and 10 to each exercise until you complete 5 rounds. Then head down the ladder until time was called.
Put your rocks back and circle up for some Mary.
40 LBC OYO
10 x Can Opener each leg
10 x Cross Crunch each leg
20 x flutter
Moleskin:
I knew completing the ladder was ambitious, but I at least didn’t have to think up more for the workout. McGee was polite enough to call me out. Bookie kept getting faster as time went one which was impressive. Joker still has old man speed somehow. And mostly notably, O’T, Alf, and Lobsta were nowhere to be found. Must have been scared.
Announcements:
Brolympics this Saturday, April 22
17 for this edition of Donut Run. We did the same thing as we always do: crush 6 miles and then pound donuts. Semi loves it. A couple of observations:
1. Watch out for cars on Rea. Even though they have multiple lanes, some refuse to move over for a runner.
2. Semi’s knee brace is something else. At mile 5, he kept saying “Ahhh, my knee, I hate Fast Twitch.” And also “Why am I even running, this is stupid.” I just gave him many “Atta-boys!”. At this point, Hannibal offered up a 3 point outline on improving your weaknesses a little but still focusing on your strengths so you can differentiate yourself from your competitors. We will all be invoiced his hourly consultancy rate of $350/hour.
**At Donut Run, our weakness is running but our strength is donuts. This is our new vision statement.
3. Speaking of Hannibal, he finishes the Whole 30 next Tuesday. I expect him to eat 12 donuts after next Wednesdays run to make up for all the missed donuts the last 30 days.
4. Rebar and Retread are getting faster. Also, they should start a BRR team with all the Re’s in F3.
5. No one is more committed to getting a run in than Marvel. Leaves the running shoes at the office and says “F’ it, I’m wearing my basketball shoes!” And that you did. Nice run rocking the Nike high tops. No twisted ankles today #ankleweights. If I would have known, we would have stopped at Davie Park for a mid-run game of H-O-R-S-E.
6. Jello ran his namesake route. The 4.5 mile run is now called the Jello Run.
7. Kirk is till looking for another runner for the Smokey Mountain Relay. It starts in 2 days. You got time.
8. The donut time was dominated by discussion about Swiper’s new baby and Swiper’s farting.
After only posting once in about two weeks I realized how fast your body goes back to lethargy. In about two weeks you can go from feeling at the top of your game to zero because you didn’t feel like posting one morning or because you had other things going on. It can be frustrating because you really do have to push every day or at least be very consistent to keep your body going.
The same goes for our relationship with Christ. I’ll have a good few days reading my bible and praying each morning and I think “I’ve got this now”, then I just chill for a few days because I’m feeling good. A few days pass by and things start breaking down. I am not loving others, I’m selfish, irritated and trying to do everything on my own. Then I’ll be broken by a recurring sin or failure, and the cycle continues.
We think we deserve to have a privileged life and relax and enjoy everything – but we have to work for it, physically and spiritually. Of course we were not made for this world but while we’re here we have to push, we have to stay motivated and we have to put Christ first each day. F3 helps me to think that way and for that I’m very grateful.
They say bodies in motion stay in motion – our hearts need to stay in motion each day and be disciplined in our relationship with Christ. We can’t take a break – and that’s a good thing.
In other news – we also worked out this morning –
What had happened…
Quick warmup run and circle up
Run over to Woodfox Ln
Run down the street doing increasing burpees at each lamp post to the stop sign at the end of Woodfox, plank and run back doing the same thing. There were 5 total lamp posts so we hit them up both ways.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (55 burpees)
From the top of the road…
Run down to Fairway Downs – 20 sit ups
Run down to Rosemead – 20 Sister Mary Catherines
Partner up
Catch me if you can with your partner with 1 burpee, flapjack (probably 5 more burpees, (60 total)
Wall of school building
20 donkey kicks – 10 derkins on curb
20 alternating foot kicks on wall – 10 derkins on curb
20 thigh slappers (10 each) – 10 derkins on curb
Parking lot
Partner work
Line up across from your partner on the provided lines (about 15 feet away)
Round 1
Bear crawl to the middle – 2 hand slap merkins – bear crawl back – 10 full
Bear crawl to the middle – 4 hand slap merkins – bear crawl back – 10 full situps
Bear crawl to the middle – 6 hand slap merkins – bear crawl back – 10 full situps
Bear crawl to the middle – 8 hand slap merkins – bear crawl back – 10 full situps
Bear crawl to the middle – 10 hand slap merkins – bear crawl back – 10 full situps
Round 2
Same thing as above but we did 2, 4, 6, 8, 10 squat jumps with your partner and 10 plank jacks in between
Run down to baseball field
3 burpees at home plate
20 merkins in right field
3 burpees at home plate
20 squat jumps in center
3 burpees at home plate
20 merkins in left
(9 more burpees – 69 total)
To the hill
10 merkins, reverse hill run, 10 more at the top (something like that)
10 Carolina Dry Docks – bear crawl – 10 more at the top
Burpees – 1 at the bottom of the hill, 2 at the top, 3 at the bottom, 4 at the top, 5 at the bottom (15 burpees – 84 total)
Parking lot
Partner suicides
Circle up
Freddy Mercury’s, Sit Ups, Jack Knife, Head Slap merkins, then 10 burpees on your own (94 total)
Moleskine
I learned recently that if you keep the warmup short and sweet that the entire workout feels about 20 minutes longer. So I did that…
It seemed like the PAX had the most fun trying to coordinate the partner jump squats facing each other. There was talk of chest bumps, booty bumps but only Bulldog and Puddin Pop attempted an in-air high five. I peeked down and they didn’t look too bad. In fact i think they were in the lead for most of this part of the workout so they may have figured something out.
If anything made me proud it was that Floor Slapper was on time and didn’t leave early. He is getting better.
Chin Music and Header did a pre-run and came back motivated and talking about a “cross carrying” idea next Easter with some heavy duty crosses. Sounds like a good idea, we have some time to plan for that. Both of these two were also by far the fastest at the end of the workout on the suicides..
Busch led the PAX through most of the workout and came in strong on the hills. He was also very interested by my suggestion for the first F3 calendar shoot. I can see him as 2018 Mr. February. Thanks for taking us out in prayer.
It was a priviledge to lead this group, as always.
-Out
Posted on Behalf of Strange Brew, who managed to get himself locked out of wordpress:
11 strong men became even stronger at the Big House today. The workout was a nice mix of some cardio and some strength mixed in with some…how do I do that?
Starting off with a nice light mosey to the back parking lot area with a COP lead by Udder, Hops and YHC. Some merkins, low slow squats and also cdd’s. Well done men!
Then a little jog over to the furthest back parking lot where YHC had (at the site Q’s request mind you) set up:
Battle Rope
Kettle bells
Jump rope
Sand bag
Medicine ball
These were used in stations with partners so that one partner would ran half a lap around the parking lot while the other partner hit the “toy” and after flap jacking moved on to the next station.
We did approximately two rounds and the circled up for a round of Mary including the new ab exercise the “PEI”, you’d have had to have been there and/or can ping YHC.
Then we did approximately two more rounds of the “toys” and moseyed back to the cars to do a little more Mary to kill the time.
Unfortunately then the pax were subjected to two minutes of YHC ramblings of how important F3 is to men and to myself in particular, thanks for bearing with me guys.
[Quote in headline appropriately chosen from the movie Strange Brew by Dumpster Fire, and highlights the impact a man can have on the world around him.]
Hoping to save the good name of Gumby from the ravages illness and travel brought last week, YHC brought a new playlist and extra-stretchy weinke for this morning’s workout. Here’s how it rolled:
Disclaimer
Savasana, Devo.
Windshield wiper – 5 Breaths
Right ankle on left knee and twist left, face right, arms T – 5B; flip it – 5B
Cat/Cow – 10B
Plank, Sun Salute 2B each pose, 2X together then 2X more OYO, meet in Mountain
Up, down, half-way lift, chaturanga, UpDog, DownDog.
Right leg high, to nose, high step through to runner’s lunge – 2B
Sweep arms up and stretch – 5B
Arms down and back to plank. Sun Salute OYO X2, meet in DownDog.
Repeato other side.
Right leg high, to nose, high step through to runner’s lunge – 2B
Sweep arms up, the to prayer-center, then twist to Right (elbow on knee). Hands stay or spread to deepen twist – 5B. Then back to center and twist to left, right hand on ground – 5B. Back to center, frame foot, SunSalute OYO X2, meet in DownDog.
Repeato other side.
Step back with Right foot into Warrior 1 – 2B, Warrior 2 – 2B, Face side: 5-pointed star -2B, Fold at middle, straight back and stretch inner thigh, hammies, back, whatever feels good for 10B.
Back up to 5-pointed star, Warrior 2, Warrior 1, step up to Mountain. Sun Salute 2X OYO meet in Mountain.
Step back with Left foot into Warrior 1 – 2B, Warrior 2 – 2B, Face side: wide-legged squat all the way down and slowly shift weight to right side, left leg straight and toes up = ninja stretch 10B. Use hands to walk to left side and stretch right leg 10B. Walk hands to middle and slowly raise torso. Warrior 2 – 2B, Warrior 1 – 2B, step up to Mountain. Sun Salute X2 OYO.
Squat and lower to back (roll if want).
Dead Pigeon 10B each side.
Savasana and refresh of Devo
Announcements:
Q school at SunValley/Outland AO April 29 – meet at 6:30 @ Bojangles (Madison has details – and watch Twitter)
Need Qs for Gumby: Sign up here. High Tide and I can help with the music and weinke
Moleskin:
It was great weather this morning – cool, not raining . . . all perfect for a solid outdoor beatdown, so it was hard for YHC to turn my back on the chance to have a pre-run (very mini beatdown). But the call of duty prevailed, so I headed in and got ready to stretch . . . by stretching. Well, actually, just using the roller, but still, there’s enough irony there to be worth the mention.
Anyway, it was great to see the regulars, some irregulars, and one site FNG: WELCOME BULLWINKLE. Thanks to Madison for the rescue with the extra mat for Bullwinkle.
John 15:4, NIV: “Remain in me, and I will remain in you. No branch can bear fruit by itself; it must remain in the vine. Neither can you bear fruit unless you remain in me.”
So this backblast is later in the day than I wish it was, but work got in the way and work pays the bills. Maybe if F3 started paying the Q’s I could make more time in the day for this sort of shenanigans, but while F3 does a lot of great things, paying my bills is not currently one of them.
21 guys and very importantly, 5 of them Hokies posted at Fast Twitch. One of them (hint: it was me, wore a stylish v-neck running shirt.)
The Thang:
Whats there really to say. We ran. It’s Fast Twitch.
Mosey quickly down to gravel lot by the club house for some Squats and Imperial Gummy’s to stretch things out. Mosey up Raintree and down to the creek crossing on 4 mile creek. Partner up. P1 runs left and around townhouse loop and back. P2 runs right out to flashing red light and back. Meet for 20 Handclap merkins. Switch sides and repeat. Repeat again but next round do 20 decline merkins while partner planks. Switch sides again for the 4th round. Lead guys mosey back for the six. Run back to school with 3 sets of AYG intervals and maybe some planking and LBC’s.
Moleskine:
So I rolled in right at the buzzer this AM. Sometimes the morning bowel’s take a little longer than others mornings. We can’t all come early and crowd out Semi-Gloss from the SCMS crapper. Everyone was quick to admire my ever so stylish v-neck running shirt. Hater’s gonna hate is all I can say. It’s cool, comfortable, and visible at 200′ with high beams. #Jealous
Hairball was quite easily goaded into posting this morning as long as we let him take his shirt off in the spring time heat. And he did, even though it’s clearly against the Raintree HOA bylaws. #Scowflaw.
Was good to see my Hokie Brethren two days after the 10 year anniversary of the shooting on VT campus. Hairball, Turkey Leg, Baracus, and Joker were all out and running hard. #GoHokies
Prohibition and Duct Work seemed generally disappointed to have me as a partner. Well, not sure about Duct Work, but Pro was not thrilled. I used deodorant this AM? Haze ran steady all morning even though he hates 4-mile creek. Soul Glow, Utah and Ironside also keep the steady non-stop pace all morning. Semi Gloss runs hard for the first few miles then seems to get bored so he hangs back with the six. Brady is quickly making his way back to the front of the Pax which is great news for the Minions BRR team.
Chin Music, Rachel and Joker blew through the first AYG down Raintree Lane. Good news – they were the first PAX to the gravel lot. Bad news – they were still probably a minute off the average pace it would take to win the Boston Marathon. Need to go sub 5 minute pace the whole way!
Dishwashers. Ok this has nothing to do with the workout but I need to get it out there. And you all can ignore or comment. Either way it’s off my chest.
I take loading the dishwasher as a challenge. I’m pretty sure I can some how cram 4 days and 3 full cabinets full of dishes into one load of the dishwasher, with breathing room to clean in between. Not a single tine goes unused, it takes some shuffling but can be done. When done well it’s a site to behold.
My M however performs some other miracles with the dishwasher. Can she fit more dishes than me? Of course not, that’s a crazy thought. The miracle is that somehow she can take one small glass, a salad bowl, and a spoon and arrange them in such a way, right down the middle of the dishwasher so that nothing, not a plate, not a knife, not even a toothpick more will fit in the dishwasher. Somehow those 3 items consume all 15 cubic feet of space in the dishwasher and she is ready to run it. Drives me crazy.
Of course I am smart enough to never mention this trait to her, I just go about my nightly business of rearranging things to fit like it was meant to. Apparently M’s don’t like #Mansplaining.
I don’t know, maybe you know what I am talking about and maybe you don’t.
Announcements: Free spot on Smokey Mountain Relay team this weekend. Surely you can’t miss the tweets if you want details.
Thanks to Brady for the takeout.
-Alf
It is that time again… Q School time.
Union County AOs have exploded with growth and with that it is time to do some leadership training.
Some of the items that will be covered:
We will start with a 30 minute beatdown/instruction and move into a conversation format.
If you are brand new to F3 and are still trying to keep up or if you have been around and Q’ed for a while there are still benefits to posting here to learn more and add your own experiences to the conversations.
Here is the document we will lead from, it contains a lot of wisdom and guidance:
Time to HC, go get signed up now!
http://www.signupgenius.com/go/30e0f49aaaf2baafa7-f3unionco1
Aye!
Hair Band
18 PAX took on the Oval of the Brixham Green for some 1 mile Brolympics race practice. Don’t forget to post on Saturday at the Brolympics to make all of this hard work pay off!
The THANG:
http://f3nation.com/2017/04/03/preblast-4-weeks-to-brolympics-1-mile/
If you don’t like to click, then just know that the plan was:
3 Rounds of ( 2 x 200m at Repetition Pace with 200m jog recovery, 5 minute Threshold Pace, 400m jog recovery). Run Paces = http://runsmartproject.com/calculator. Location = Brixham Green One & Two. Cones will mark 200m intervals along the straightaways around Brixham Green. Recovery will be on the corners. For the 5min Threshold Pace segments, we’ll turn at 2:30 into each, so you may want to program your watch. Pace for the 200m intervals is your 1mile race pace target.
The Moleskin:
| Bratwurst | Enron | Gumbo | Citgo | FireHazard | Bunker | TigerRag | |
| 200m 1-mile Pace | 4:58 | 5:19 | 5:22 | N/A | 6:10 | 5:37 | 5:28 |
| 200m 1-mile Pace | 4:50 | 5:30 | 5:30 | N/A | 5:52 | 5:46 | 5:48 |
| 5:00 Threshold pace | 5:53 | 6:49 | 7:23 | 5:47 | 7:14 | 6:32 | 6:45 |
| 200m 1-mile Pace | 5:06 | 5:38 | 5:14 | 4:38 | 6:01 | 5:32 | 5:32 |
| 200m 1-mile Pace | 5:14 | 5:51 | 5:54 | 5:01 | 6:34 | 5:46 | 6:20 |
| 5:00 Threshold pace | 6:00 | 6:45 | 7:03 | 5:44 | 7:07 | 6:35 | 6:32 |
| 200m 1-mile Pace | 4:50 | 5:39 | 5:30 | 4:39 | 6:03 | 5:39 | 5:26 |
| 200m 1-mile Pace | 4:58 | 5:19 | 5:06 | 4:47 | 5:34 | 5:06 | 5:13 |
| 5:00 Threshold pace | 5:54 | N/A | 6:36 | 5:45 | 6:56 | 6:28 | 6:32 |
| 200m average | 4:59 | 5:32 | 5:26 | 4:46 | 6:02 | 5:34 | 5:37 |
| 5:00 average | 5:56 | 6:47 | 7:00 | 5:45 | 7:05 | 6:31 | 6:36 |
SYITG,
Bratwurst
11 eager pax reported for their #F3TheBigHouse assignment (aka downpainment) at 0530. After a fully inadequate disclaimer from YHC, we launched into the Pineville gloom in the shadows of the long arm of the western Mecklenburg law.
The Thang & Ye Olde Moleskine:
We ran up to 51 and circled back all the way to the far end of the property near the ballfields for COP. No idea how what our mileage was as I never track it even with the Garmin watch I have. Cobains Dumpster Fire.
Co Site-Q Cheddar asked that I pay close attention to form, and darned if Soft Pretzel didn’t oblige by giving a mini clinic on the Hand Release Merkin, complete with demonstration of form and proper cadence. T-claps.
Anyway, after referring to Private Benjamin as General (apparently Indian Land gives out the overly flowery nicknames — in Area 51 & SOB you have to earn promotion), we continued with COP.
Not at all sure this is what we did, but I think we did:
H-R Merkin x 15 IC
IW x 15 IC
Slow squat x 15 IC
Freddie Mercury x 15 IC
CDD x 15 IC
Jog over to the pitch for some Jacob’s Ladder – Burpees & Jump Squats.
Jog back over to area between the ball fields for the following:
Jump Up x 10, Derkin x 10
Quick tutorial on proper Jump Up form (Champagne would have cried tears of joy)
Jump Up x 15, Derkin x 15
Jump Up x 10, Derkin x 10
Mosey to back wall of dugout for some People’s Chair
Overhead press x 20 IC while in the chair
BTWs – walk ’em up and back x 3
More People’s Chair a la Frankenstein
BTWs – walk ’em up & back x 2
Jog back to COP lot and partner up.
P1 runs loop, P2 H-R Merkins. Flapjack.
We also did wide-arms, LBC’s, American Hammers and one other I can’t remember. Tagalong and Pretzel were kind enough to let the Q join their group and SP was even kinder to wait on me on all but the last loop….he dusted me at the end of that….lest I think too highly of myself. Both of them were getting after it this morning, out front on the Jacob’s Ladder as well.
After the loops, we lined up for an Indian Run (you ok with me calling it that Cheddar?) back to the launch lot.
We continued on past the lot to the lawn in front of the Big House for some Mary. Again, not exactly sure what we did, but something akin to:
Slow Flutter x 13 IC
Makhthar N’Dijaye x 13 IC
6-count burpee x 13 IC
Protractor with all the pax calling out random degrees, except for our LIFO WD Snowflake who called out 13 degrees…..and all was right with the world.
Done.
COT with a great takeout by our aforementioned WD.
Great work by all the pax. Can definitely tell Tool Bag is getting stronger…that’s what happens when you keep posting in the gloom brother! T-claps.
And No-Show with his 2nd showing in 4 days (was also at Centurion Friday). Strong! Did you post Saturday, too?!!
Outback and Pulp Fiction were grinding as they always do. Almost as if you guys could be brothers – I mean the land of the Kiwi’s and the Electric City….what????
Hope I did the boys in blue proud….or something like that. And by the way, nice to see Dumpster Fire and Cheddar at The Big House – my 3rd or 4th post and the first time I’ve seen either of them there.
YHC knew there would be some pax coming back from some spring break time away. There were also going to be those waking up this morning after consuming far too many non-F3 approved Easter treats yesterday (likely the same guys). Both groups of pax were in need of a much needed beatdown. And so I did my best to help them out and give them what they needed.
Since I wasn’t sure how many were going to be present (YHC has been missing too many Flash workouts lately), my plan was pretty much to do what I prefer to do, which is run. The Weinke would be updated as we go.
16 showed up ready to work.Warm Up:
Mosey through the parking lot, Disclaimer provided
10 Burpees OYO, then SSH x 25, MC x 20, Plank jacks x 20, Low Slow Merkins x12The Thang:
Mosey to the path that leads to Transporter’s Home Away from Home.
At each light, complete merkins and jump squats. Begin with 3 and increase at each light by 3. Made it to 15 of each before completing some plank work (Makhtar ndiaye, Peter Parker, etc.) while waiting for the six.Continue mosey with plank work at various spots (we all need to work on those 6 inch plank jacks).
Stop at the traffic circle.
Triple Nickel-5 burpees at circle, run to grassy area and complete 5 bomb squats — 5 x total.
Mary/plank work while waiting for the sixRun to side of high school.
15 Donkey kicks, 15 Mike Tysons, run to curb and back, x 10 of each, run, then x 5 of each, runRun to front of high school. Derkins x 20 IC, Jump/step ups x 20, then Derkins x 11 IC (Q fail, couldn’t make it to 15), Jump/step ups x 11, finally Derkins x 10 IC, Jump/step ups x10
Run to Middle School-time for Mary
Heels to Heaven x 25 IC, Dolly x 25 IC, hold 6 inches, Rosalita x 20 IC, American Hammer x 20 IC, Pistol LBC x 15 each legJailbreak back to start
Moleskin:
Solid work by all as the Pax brought it today. I will say that my goal was to keep the heart rate up the entire time and offer little to no rest in between exercises and while waiting for the six. Despite this, the pax did not slow down the entire 45 minutes. It was good to see everyone pushing themselves out there this morning.
According to those who care, we logged over 2.5 miles. Not overly far, but we were constantly moving with a very fast Mosey (some would say run) throughout.
There was some mumblechatter when it came to the Triple Nickel, otherwise the pax were a relatively quiet group this morning.
Thanks to all who showed up today to make my 1.13 year anniversary Q a good one.COT:
Sanctuary Monday 4/17/17 @ 7:30pm. Wesley Chapel Brooklyn Pizza, new book study begins tonight, Unoffendable
Fuel Event, 4/25/17 @ 7:30pm at ShopDog’s house– Speaker Kid Rock
Family Night-date TBD
ShopDog took us out