Burpees & Hills & Burpees & Hills. Who could possibly hate that Amazing combination of workout splendor! I know because over the last 3.5 years of hanging with my F3 homies, that is the question I have received the most.
PAX: Hey Yo EE, “Burpees & Hills?”
EE: Why “Sure thing (Insert PAX Name here)! That sounds like a Phenomenal Idea!”
Shepherd must have ESP’d on my wavelength because although we did not discuss the Strategic Q-Split plan verbally, we KNEW what the 9 PAX that overcame the #Fartsack to Participate today were craving, like a 3am Waffle House All Star Special! Let’s Dig In!
Pre Thang
5+ miler to get the chills out for GJ, Kiefer & EE. Good Hills through the downtown track of Monroe
The Main Event
EE ON Q
0.4 mile Tonowanda Trail Loop warmup alternating Karaoke R/L, Shuffle R/L, High Knees, Butt Kickers, Backwards and 4 stops for 5 x Burpees or 5 x BombJacks along the way
Circle up for COP
50 x SSH IC – That’s how we roll
10 x IW IC
10 x Windmill – Big Stretch, nice & slow
10 x Low Slow Merkins – 3 slow count down & up
Mosey about 15 feet (it was epic)
To EE’s Mountain to Valley course.
Eight cones are set up about 20 yards apart heading away from Hot Dog Hill(?), starting at the base of the hill. And 1 Extra Credit Cone about 50 yards past those. The idea is to run up the hill and do 5 x Bomb Jacks. Run down to the first cone and perform 1 x Burpee. Back up the hill for 5 x Bomb Jacks. Down to the 2nd cone for 2 x Burpees. Repeat until you have finished all 8 cones #lotsofburpees. If you are needing a little extra credit, repeat and go to the very far extra credit cone + 10 x Burpees. Pick up the Six and continue on! #Grinder
Partner up for EE’s Sled-Burner Delight!
Using 4 plastic snow sleds and the same cones from the M2V course, P1 Sledburns approx 40 yards & back while P2 performs called exercise until P1 gets back. Then Flapjack.
Exercises:
R1: LBC
R2: CDD
TURN OVER Q TO SHEPHERD!
Mosey to picnic tables for Step-ups x20 (#really40) and Dips x25
Run half the track around to the end
Time for some Deconstructed Burpees x 5
Mosey over to the baseball field for some “steep” hill work:
R1: Backwards walk up, Bear crawl down
R2: Crab walk up, Crab walk down
R3: Bear crawl up, Bear crawl (or slide) down.
Mosey back across the street to the park.
Grab 2 rocks and plank up for the Tunnel of love!
3 Minutes of Mary
20 x Rosalitas
15 x Dollies
14 x LBC’s
FINITO!!
COT / ANNOUNCEMENTS
Prayers for Pikachu’s Job Search
****** Posse came today to let us know about an upcoming F3 service Project to help a family in Monroe who’s house is literally sinking. Apparently the lady living there is a grandmother that is taking care of neighborhood kids and recently lost her husband who she was taking care of. The plan is to basically Rebuild & Firm up the house in 4 days and WE NEED YOU!! We need anyone & everyone that can walk upright to step up on President’s weekend February 17, 18, 19, 20 to “REBUILD THIS HOUSE”!! Any time that we can help out will make a huge difference in her life and the kids she is taking care of, even if it is only a few hours! Posse (Brian Stephenson – Twitter @bridgeofbrian ) has the details about this service project and can answer any questions. He will send details about this in case I misremembered any information! EVERYONE NEEDS TO HELP OUT – ANY AMOUNT OF TIME CAN AND WILL MAKE A HUGE DIFFERENCE IN THE LIVES OF THIS FAMILY!! Helping Others is what we are all called to do. Step Up, Step Out and be One of the One’s that says YES I WILL!!
Thank you for taking us out GJ!!
MOLESKIN:
Great work by all the PAX today and great to have Posse with us! I have not been to #F3Monroe in a few months and if it weren’t for GJ being to lazy to drive to #F3Outland every now and then for the Pre-Run, I probably would have missed a great opportunity and experience with the PAX of Monroe that we shared today. Many of these guys originated in the gloom of the Outland and wanted to share the experience with others in Monroe #ExpansionTeam. Monroe is a great AO and I would encourage regulars of any AO to go visit sometime! That being said here are some observations from the workout today:
– The mountains to valley Burpee/BombJack Hill combo is nothing more than a Grinder. There is no shortcuts, no cheats and no easy way out. It was hard work and you just have to put one foot in front of the next and keep on churning. I think it took 20 – 25 minutes to get through it all and it was no doubt a #smoker! Much complaining normally =’s a great workout!
– I saw a few PAX including myself go head first into the ground on the sled burners. The uneven ground can cause the plastic saucers to respond oddly sometimes while you are pushing them but it was a tough addition.
– Shepherd found a 89,9 degree hill to do some work on. Yes it was insanely steep but no one was severely injured.
– Hoffa was a prior president of the Marlboro Adventure Team and had to smoke 642 cartons of Marlboro Reds to save up enough Marlboro Miles to get the sweet action Jacket he wore today. His lungs may never heal but he sure was warm! Strong work in the red jacket for sure!
– This is the first time I have seen Espresso make it an entire workout without spilling Merlot! I think your sweet action NC State Beanie had something to do with it… somehow. #GoPack
– Pikachu can predict the stock market and is looking for a new challenge as a financial analyst. He IS the man for the job so we can get his contact info to anyone in need of the second coming of Warren Buffett.
– Great to have Posse with us from #F3Commitment and we all need to step up BIG to help with this service project. He will have a Sign Up Genius coming out and will be providing more details of the plan very soon. Come back anytime!
– I am predicting a very important decision from Nekot in the near future.
– Kiefer is the engine that could and pretty much dominates with a prerun and main even post nearly every week. And he can fly airplanes! #STRONG!
– SIGN UP TO Q A WORKOUT! YES YOU CAN!
Missed the men of #F3Outland today, but it was great helping Shepherd Q at #F3Monroe.
Always a Pleasure leading and being lead with the PAX!
EE and Shepherd
I picked up FNG Dave (now Honey Badger/Respect) who shared that his M remarked about the cold temp…”it’s 27″. He answered “No it’s not – it’s 28!” Game on!
(Occasional Mary and Plank mixed in between especially the fast guys-I think the rest should I be pretty accurate)
-Disclaimer given
-mosey around back Petsmart/BestBuy…butt kicks high knees side shuffles backward strides etc
-circle up…SSHop Squat LBC Merkin MtnClimb ImpWalker BulgarianBallBust (Yah!!)
-mosey to Blakeny playground/fountain…15 jump/step ups, 15 dips, go to playground for 5-10 pull ups (x3).
-mosey to 151 lot for extended Plank (sorry for my dislexic instructions)
-mosey to bank/hill…5 Burpees, Bear Crawl Up, 5 Jump squats then back down (x3)
-mosey up road/hill, pause for 15 Merkins, up to rock piles. Rotated through Pax calling out excercises (curls, tri, shoulder press, “Triple Lindy”, etc).
-mosey back down toward store/stairs…7 pull ups on bar, up stairs, 7 lunges across top, back down, 7 Merkins (all did 2-3 rounds).
-circle up for Mary (rotated through Pax for Heals, LBC, RussTwist, Rosalina, OldSchool Sit-up)
-mosey back but “fast guys” stop for extra Derkins
-AO for LBCs and Burbees.
-Done!!!
Announcement: F3Dads at BullRing starting (Fallout), ChurchOnTheStreet (Strawberry)
Takeout: Big Tuna (great job thanks)
Moleskin:
20 posted a brisk Saturday, including 25% being FNG! This must have broken the DaVinci record (not counting kickoff or converge). Great job and thanks to all 5 FNG and to the Pax (especially PaperJam for support and keeping Pax together). What an energizing Pax, combo of 5 FNG, F3 “swift” vets, ages spanning almost 25 years. YHC had a goal of a Q that kept Pax together (especially FNGs) but still challenging for all. Thanks to the vet/swift/studs for the Pax support and hopefully also got an anti-soccer-arms experience too. So great to see so many step up and purposefully connect with FNG to introduce themselves, see how they are doing, encourage, etc. Heard from FNGs big difference from other experiences with Gym/Crossfit/Bootcamps.
Naming that many FNG was anxiety for YHC – legitimate weakness. Got good ones quickly! MicCheck is gifted in facilitating that, glad he posted for that alone (at minimum). As QIC I am calling audible on FNG Ross (going with “One Star” that was thrown out there too instead of Anika…One Star is just better, as in “One Star Recruit”)
13 stopped for great 2ndF at Chick-fil-A.
F3 has been a blessing to me and this was one of the best/proudest/energizing days. Honor to lead, and thanks all for the support today.
15 men showed on a chilly morning for #F3Stonehenge. Three were out for a prerun and one was going on two hours of sleep after being influenced to stay by a senior pax member. Those things that were done and the places they went will remain nameless. Let’s be honest this would not be real hard to figure out.
Disclaimer was given and the announcement that the qualification for acceptance into the Navy Seal program was the task today. Minus the 500m swim of course. Maybe for another day like when Wild Turkey wants to take us through a creek again at the #F3TheBrave. The rest of the standard is achieve 50 good form merkins and sit ups along with ten pull ups without coming off the bar within two minutes. We broke up into four groups with one group holding ankles for the guys doing sit ups. You got two minutes of rest in between sets. We wrote down all the numbers in case anyone wants to enroll or if we want to do this again in some other format.
After the swole part of the qualification we had the one and a half mile run that had to be completed under 10:30. We ran from the top of the overpass to the bull ring. Twice around the bull ring and that was the distance.
After regrouping we moseyed for the second half of the workout. We made away to the three o’clock section of the bull ring where we split up into groups of two. The instructions was do three lift ups on the retaining wall followed by hair burners to the curb and back. We were trying to get through three rounds. Most groups got through at least two before Paul Blart rolled up on us. I seem to have a knack for getting us in trouble. I really thought we were okay where we were but guess not. Paul was nice and just asked us to not do hair burners where we were.
We gathered all the plates and ran back to the AO. We had about two minutes left with Haggis leading one minute of merkins followed by one minute of the Haggis plank, Done!
Moleskin: Chilly morning out there with the wind. I think everyone felt warm during the swole part of the workout but the run was tough. My toes felt frozen. Many complaints about fingers being numb.
We had a lot of standouts out there this morning. Several guys are seal worth with fitness levels. Merlin (Respect) had everything with ease on most of the swole part and came close on the run. Little Merlin (Nemo) crushed all of it. He is of age unlike the rest of us. Mario is within the age bracket and had the metrics today to qualify but highly unlikely he would pass the background check.
Fahvra, no surprise, was the leader in all categories except the pull up. That title goes to Fire Hazard.
I did not get Torpedo’s merkin count but he qualified on the sit ups. Billy goat had the correct number of sit ups as well. Lex had all of the metrics on the swole part and along with Tolken was leader of bringing up the six.
Speaking of Tolken he had everything needed to qualify and once he gets healed up to run it will be the full package.
If Chedder did not have such long arms he would have qualified. He was just two pull ups shy of having everything he needed. Wild Turkey was just one away on the pull ups during the swole part. Tag along was just two away on the pull ups. It is not a exercise we get to do enough in F3 because the lack of pull up bars we have. It is a great exercise and would be great to figure out a way to incorporate it into every workout. Grip strength is something we all need to work on.
Tiger Rag saved his energy for the run and easily coasted in. Haggis of course crushed all of it with no problem. He will probably go workout today because it was too easy this morning.
| Name | Pull Up | Merkin | Sit Up | 1.5 Mile |
| Tag Along | 8 | 60 | 72 | Yes |
| Nemo | 10 | 55 | 68 | Yes |
| Mario | 10 | 66 | 82 | Yes |
| Fire Hazard | 20 | 70 | 65 | Yes |
| Tiger Rag | Obstain | 40 | 55 | No |
| Wild Turkey | 9 | 68 | 64 | No |
| Fahvra | 15 | 60 | 87 | Yes |
| Torpedo | 1 | 52 | No | |
| Haggis | 20 | 65 | 81 | Yes |
| Merlin | 6 | 63 | 72 | No |
| Tolken | 14 | 70 | 70 | No |
| Chedder | 8 | 50 | 50 | Yes |
| Billy Goat | 1 | 41 | 50 | No |
| Lex Luther | 12 | 51 | 70 | No |
| Frasier | 15 | 70 | 78 | Yes |
Announcements: Savage race 5/12/17. Check news letter.
Enjoy your day.
16 Goats including two on IR started their weekends with good decisions by showing up at South Charlotte Middle School for another installment of F3 Mountain Goat. With that level of effort, everyone is ready to eat whatever they want on Sunday for the big game!
Here’s what we did:
Depending on pace we got 5.5-6.5 miles completed.
Moleskine:
I will say that as I put this workout together… meaning I went to Jack Daniel’s Guide to Running and pulled a workout from the 5k/10k plan (Phase II for anyone keeping score)… I was honestly thinking this would be pretty easy. I mean, come on!! 8×200 with 200 recovery in between? This won’t be one of our harder workouts!
Wow… was I mistaken! It felt really tough…. really good, but really tough! That is the type of workout that is going to get you guys ready for BRR… so just know this… there will be more!!
Frasier showed up again and made us all look like we are using walkers…! Never far behind were Tiger Rag and Retread! Good to have TR join us after a bit of a hiatus!
Great to have Udder out with us! He’s been threatening to come out awhile since his last visit… so great to have you, and always welcome!
Great having Pele back from IR. Getting BRR-ready!
Not a lot of mumblechatter… I think everyone was trying to catch their breaths like me! Even The Mouth was quiet… something about being in San Francisco this week being a good excuse for missing Peak… it’s not….
Solid work from the regulars… Lois, Tweetsie, Kilowatt, Early Bird, Benny, Nomad, Insomniac…
During COT, it was definitely a Christmas Vacation moment when Eddie and Catherine suddenly “appear”…. that being Mr. Brady and JRR Tolkien, who were suddenly just “there” in the count-off… I won’t determine who is Eddie and who is Catherine… that will be for further debate. They were doing self-directed IR recovery… good to have you both join at least the COT!
Announcements:
An update to the original count for Devils Turn this week…originally thought to be 21 ended up with only 20 at the workout, but still a very strong number for the first Thursday in February. All came out to hit Five Knolls for the morning.
The Thang:
Pretty simple as always…we run. Today’s route was requested by none other than Bratwurst (oh and he didn’t show by the way). Instead of taking the normal route up Rea to Five Knolls, we took a stroll west on Bevington to hit Elm and 51 and then hit Five Knolls from the other entrance. From there we proceeded to plow through hill after hill until time was called.
Moleskin:
As noted a moment ago, Bratwurst didn’t show up. But others did. A big crew out there for some hills…some “newer” DT folks are becoming regulars. Nice to continue to see Rebar and Depth Charge showing up week after week lately.
I will thank Bratwurst for the suggested route…going in the 51 entrance is a nice change of pace and allows the Pax to decide for the extra half lap or not at the end. Several PAX took advantage of that and busted out some long mileage on the day. Fahvra had his first post at Devils Turn and flat out killed it…almost 7 miles on those hills at a 6:16 pace…impressive.
No one got lost this week…well almost. Strange Brew decided to get some extra distance in and the calvary was just about to called on a search and rescue mission but he ended up showing up at last….and not wearing a white tank top by the way (surprise).
Thanks for the opportunity to lead.
Bunker
Announcements:
F3 Dads this Saturday at the Bull Ring. See the F3Dads channel on slack for more details.
Also check out and join the Run channel on slack for more details about upcoming races.
Posted on behalf of Troylette. Before you read his words, read these:
There is no off position on Troylette’s HIM switch. First off, no one EH’ed him; he just shows up one morning like a badass. Then he just keeps getting better. I know that’s the point, but not everyone’s trajectory is so straight. When he Q’s, you can count on 30 – 187% will be stuff we haven’t done before (as you will see below). He’s fairly quiet on site (or more likely, he’s so far ahead of me I can’t hear him), but seems to have encyclopedic access to phenomenal memes for off site smack talk. I lack that skill, so all I can do is be his hype man.
He’s a regular for the 3rd F (Sanctuary), and has taken on a huge piece of this project mentioned in the Moleskin below. He’s just put the sandbag on his shoulders and ran with it. And brought stunning results, just coming out of the gate!
Oh, he also crafted a weight loss challenge whose structure is part fantasy football, part Roberts Rules of Order. It’s heady, but 3 themes abide – show up, lead us, weigh less.
I’m so glad Troylette is part of F3. He is sharpening all of us.
OK, back to Troylette’s BB:
Warm Up:
Quick Mosey to start of walkway behind school
Walking Lunges
Knee Up w/ hip rotation (Opening & Closing the Gates)
Straight Leg Kick (Toy Soldiers?)
Thang:
Partner Up and rotate between Dot Drill & Ground Exercise 35 seconds on & 10 seconds rest, and flapjack
| Round | Dot Drill | Ground Exercise |
| 1 | 2-1-2 front/back | Merkins |
| 2 | Right Foot Hops | Diamond Merkins |
| 3 | Left Foot Hops | Flutters |
| 4 | 2 Ft Slalom | Merkins |
| 5 | 2-1-2 rotate | Diamond Merkins |
Posse here again – Troylette had put 5 pieces of tape in a checkerboard pattern on each sidewalk square. It felt like we were practicing for the Hop Scotch / Double Dutch Winter Nationals. I kid because I sucked at it.
Mirror Drill (35 seconds work, 10 seconds rest, flapjack)
Mirror Lean Drill (35 seconds work, 10 seconds rest, flapjack)
Mosey to end of walkway
People Bag Drill
Spread out across walkway and begin working way up with person on end going through people bag x2
Troylette never gave the disclaimer, then stepped on my elbow during this drill. #SueTheQ
People’s Chair w/ rock Pass
Round 1 Left Side start w/ 5 rock raises & Right Side start w/ 5 steering wheels
Round 2 Left Side start w/ 5 chest press & Right Side start w/ 5 overhead press
Duck Walk back across sidewalk to main walkway and mosey to start of walkway
End with Partner Resistance Sled Work including 10 up downs
Moleskin:
Great work by the Pax and embracing something a little different this morning. Had chance to bring out some of the old Football O-Line drills and modify with a F3 twist.
Had the opportunity to learn what old man strength was when going against Shop Dog at end when he was not giving any ground.
Got to hear a little chatter about upcoming game this weekend with BottleCap and Damascus leading way on Pats end, and Dirty Bird holding down for the Falcons with a whole bunch of bandwagon fans coming on to support the Falcons. Rumor still has it that if Falcons win that in the following weeks days, Dirty Bird will be on Q.
Announcements:
More details about Debbie’s house project and opportunity to assist. Below is link to gofundme page for donations, and further details will come out early next week on opportunity to provide assistance with project. Tentative date is for President’s day weekend Feb 18-19.
https://www.gofundme.com/debbies-house-improvement
Sign up Genius for manpower coming next week.
Thank you Bottlecap for taking us out.
When I used to be a coach at Providence Day School the kids would jokingly call Country Day School “old money”, Charlotte Latin “new money” and Providence Day “no money”.
That’s kind of how it feels going from Covenant Day over to Charlotte Christian. You guys have it sooo good. My kids are at Carmel and I’m pretty sure that’s the “No money” equivalent for Christian schools…regardless, I still have to drive an ’87 F-150 to pay for that “No money” school….good news for you guys, I use that truck to bring props for my workouts…
What had happened was…
Lots to get in…so we started a minute early by getting a quick loop around parking lot to let the late arrivals catch up with us….then….grab two brick pavers each out of my truck.
Run with pavers to the middle of the football field for warmups…
SSH (no pavers), LSS (with pavers), Merkins (with pavers)
Mosey to the wall and do Derkins in cadence
People’s chair to 50 in cadence (100 total obvi)
Run up bleachers to the playground and partner up –
(Paver size matters – thanks Header)
Round 1
P1 – Double paver curls on the wall (2 pavers each hand)
P2 – Run down the bleachers and around and back up
Round 2
P1 – Paver shoulder presses (single or double)
P2 – Run, 10 handslaps, flapjack
Round 3
P1 – 20 thigh slappers on the wall
P2 – Run, 10 handslaps, flapjack
After a quick ISO squat with the pavers we went back down to the field…
Partners stacked their 4 pavers on the 10 yard line and ran to the opposite end zone
P1 – Sprint 90 yards to 10 yard line to grab 1 paver and sprint back
P2 – Squat jumps – flapjack
Do this until all 4 bricks are collected (2 – 180 yard sprints each)
Over to the track..
With you paver AYG to the bottom of the hill (about 150m sprint)
Round 1 (at the hill)
P1 – Run hill with pavers
P2 – man-maker merkins – flapjack
Round 2
P1 – Run hill with pavers
P2 – Squats with pavers – flapjack
Round 3
P1 – Run hill as fast as you can with no paver
P2 – Shoulder presses with pavers – flapjack
Run back to middle of the field and circle up…
Started doing shoulder raises with the pavers but it felt a little too easy after 10 of them so we dropped them…
“Merry-Go-Round” as someone named it although I think we can do better….
In a circle, shuffle to right and on my count drop and get up (up downs), then shuffle to the left. Change directions each time we drop. We did at least 20 and then finished with 10 burpees OYO.
Run back to middle parking lot and plank – then AYG to the main lot with your pavers….
Last 2 minutes
Moleskine
I forgot there are ton of fast dudes that come out to Joust. Whenever you have soccer players (former or current) you know they are going to keep the pace up the whole workout. Header, Yeti, Dolly are the soccer guys – but Sweeney Todd, Baracus and Joker also were smoking the whole time. Stone Cold and Smokey continue to defy the natural aging process.
I don’t even acknowledge Rhapsody’s speed because he doesn’t even show us half of it (He was the top decathalete at AppState while we were there). The hurdles on the back of the track were calling his name, but not nearly as tempting for him as the pole vault pit. He was also the Quarterback at South Meck – when I found a football on the field today and threw it to him he didn’t catch it. QBs have to take care of their hands…
Freedom and Hoover are the manliest men of the group and could have used any of us as their pavers for the workout. I’m sure they forgot they were even carrying bricks….It’s the equivalent of us carrying around a quarter for 45 minutes…annoying, yes, but you mostly forget it’s there.
Joker and I have developed a bit of a running rivalry which I fully accept and look forward to whenever I see him. I think I’ve got a few years on him, youth wise, but he got me on the second 400m. Nice work bro – I’m glad Putin keeps sending you those Ivan Drago pills…I’m going to keep chasing chickens and hauling logs to beat you the old-fashioned way. See you next time…
I thought Sheldon was his first name and that we had an FNG…I wanted an explanation for the common F3 name but didn’t get a chance to ask.
Mad carried around a backpack the entire workout…not sure what was in there….maybe snacks? If you don’t have enough for everybody (or if they contain peanuts) then don’t bring anything at all.
No announcements…
I’ll be back to my home base of Kevar next week but it was a pleasure leading some good dudes this morning at Joust. Thanks to Yeti for letting me lead.
Thanks to Stone Cold for taking us out.
-Out
22 strong posted in the gloom at Centurion for an unexpected, but highly effective WIB like beat down. Here’s what we did:
Moleskin
Strong group of PAX today. YHC has not been out to Centurion since early in my F3 days. Great AO. Definitely wanted to find a way to use the parking deck. Mumble chatter was at a minimum – which means the workout was just hard enough. The 5 sets of 20 Burpees was definitely a crowd pleaser. Strong group of Larry Birds – Rachel, About Time, Chelms, missing a few – that’s what happens when you are leading from the middle… Was an honor to lead at Centurion today. Thanks to Chelms for lending me the keys.
Aye.
One Eye
Announcements:
Saturday Coaching – see Chelms if you can participate in Saturday outings with young boys needing strong male leadership in their lives
Ronald McDonald House – see Abacus if you want to volunteer to serve dinner at RMH.
When YHC first posted TheBrave it was to support old man Tolkien and his Muthaship AMRAP workout. Lets be honest, I’ve been called sadistic from time to time and that sounded painful… it was. After that epic beatdown I knew I had found an AO which would stretch PAX and make them stronger. Naturally when ThinMint offered up a spot on the Q schedule YHC began to scheme. How does one live up to the title of “toughest damn AO in south town?” This is what was devised:
THE THANG:
At the stroke of 0615 (and no we didn’t wait for Frehley’s to exit his vehicle after he came in hot during the last 20 seconds of 0614) a mosey commenced off into the gloom. Headed to the nearest corporate lot where we had a COP:
25 SSH, 20 IW, 10 Merkins, hold plank, 15 Mtn Climbers, hold plank, 10 Peter Parkers, hold plank, 10 Parker Peters, 6 inches.
Thus warmed up the pax continued to mosey down past Duckworths to the light and hung 3 rights, returning to launch point (remember that circuit as we’ll be revisiting it.) The Pax were divided into two crews and party favors were distributed. YHC brought;
2X 20kg Bumper Plates, 2X 25 kg Olympic style plates, 2x 60 lbs sandbags, 2x 40 lbs slam balls, 2x 20 lbs slam balls.
Each group gathered one of each party favor and prepared to sweat. Format was simple, run the aforementioned .5 mile circuit carrying the party favors (unweighted runners ran catch me if you cans with 5 burpees each time they reached the weighted runners.) 1s headed clockwise, 2s headed counter clockwise. Upon returning to the vine those who ran without weights did more burpees, those who ran with weights did the following:
Bumper Plate = Chest to plate merkin, stand and lift plate to chest, repeat 5x
40 lbs slamball = squat throw 10x
20 lbs slamball = ball-over pushups
Olympic plate = Merkins on the plate standing vertical (hold rim of the plate in vertical orientation, more of a balance move) X10
Sandbag = Standing straight-leg rows
After above set completed all pax run an un weighted lap and repeat above set. Upon completion of two laps as above, un-weighted runners get weights and repeato. The PAX managed 3.5 rotations (except ThinMint and Mario who, refusing to leave things unfinished, ran their last unweighted .5 miles)
Moleskin:
Based on the count of grumbles, mumbles curses and “I hate you flipper” comments received during the course of the workout, YHC’s goal of breaking the suffer barrier was well achieved. This was a tough one, even by the sadistic standards of ye olde angry dolphin, yet the PAX as ever rose to the challenge. As always we were all completed embarrassed by the strength and speed demonstrated by ThinMint and Haggis. Clearly genetics are unfair giving those two maniacs that much speed AND strength. For me it is always so gratifying to see tired smiles at the end of a Q and today was no exception. It was my extreme honor to lead, and YHC hopes to be allowed back again soon. Next up one of you SOBs need to come Q RockZero so the best damn AO in all of A51 can get a taste of the ferocity which seems to be on tap every Friday in SOBland!
Announcements:
Sign up for Savage Race and e-mail Goonie/Poptart with your 4 man team information. Dont forget to sign up under team “F3 Nation” when signing up on the website.
Consider contributing to “Operation House Rescue” which is what YHC is calling an effort being lead by Transporter out of union county. On presidents day he’ll be working with any contributing PAX to help rescue a home for a local family, reach out to him for more details.
I’m happy to confirm 14 PAX showed up for a Friday bootcamp at Covenant Day this am. Since I now understand the #51counts should only come AFTER the workout, rest assured for 14 motivated souls, the world is a better place. And with a thorough disclaimer, off we went…
THANG: Mosey to parking lot for COP n the parking lot, SSH x 20, 10 merkins, IW x 20, 10 merkins, Mtn Climbers x 20. Mosey across Fullwood into new neighborhood. Partner up, each runs opposite direction of the big outer loop, meet up for 10 handslap merkins, continue around and do 10 deep squats. Repeat x3. Mosey back over to new field at Covenant Day. Run 7’s with burpees on far end and plank jack on near end. Plank up for group. Mosey across campus to far East side. Triple nickel with derkins (feet up on wall) x 5 run across field, 5 squats, then back x 5. Mosey out of campus then AYG crossing the street and back to the cars for some Mary; Freddy Mercury, Flutter and LBC x 15 each. Done.
MOLESKIN: Pretty basic bootcamp today. Had a little confusion by half the PAX as to which outer loop to run in the new neighborhood. All good though. Lots of new manhole covers and some thick mud to deal with. YHC called an audible to the field to help clean everyone’s shoes. Great group, not too much chatter, we kept moving for 45 minutes. YHC took us out in prayer.
ANNOUNCEMENTS: Check out iTunes F3 podcast today at 11:30am as Witch Doctor is talking about nutrition. Having been the recipient of his prescriptions and advice at BRR last year, I think you should listen. Reminder to be sure to check with a site Q if you’re leading a workout and plan to attend a location on a different day than normal as these schools and churches are usually only aware of our presence on specific days and times.
Thank you everyone for coming out this morning and have a great weekend.