8 runners gathers for the end of an upside down kind of year – The reverse haiku.
Out of parking lot towards Ridgeway to Iris. Cross on 3 Chopt, left on Grove. 4 miler turn around at Oak and back, 5 milers take a loop around Lexington/Albermarle and back and 6 milers do Lex/Abermarle loop and take a right onto grove and turnaround in the Mary Mumford bus loop.
Prayers for all that are sick or ill right now.
YHC is honored to be around the six men who came out today to put in the work. If they were looking for running, today was not the day.
Here is how it went down. Give or take a few details.
COP, Everyone involved today calling out exercises. YHC created order and off we went…………not far.
Parking lot tracers (I guess) PAX member calls out exercise and way to get to other side. Number of each on pavement. On to doors. Same order different numbers and off we went. Got a bit mixed up on order and a bit of controvversy on policy for double doors. Back to flag for a bit of mary.
Sorry Honeymoon, but can’t remember all called out exercises, but you knew that.
OC took us out.
Ok – so the video is just a representation of when we all got along (Kinda) as a society. For those who have no idea what We Are The World was………well you missed out. Enjoy!
Like the notorious villain Jigsaw, YHC wanted to play a game. UpChuck refused, Last Call opted for the Green Pill.
Here’s what transpired:
Mosey to the church patio.
COP
Mosey back to rear of SF parking lot
Endless Escalator – Exercise 1, Run a Lap, Exercise 1 + 2, Run a Lap, Exercise 1+2+3, Run…..Exercise 1-10 and Run a Lap (20 reps of each exercise)
Numberama, Nameorama, COT
MOLESKIN
Call it lazy, call it last-minute, call it chance, call it what you want, but you won’t call it easy. Kubota even offered to get Covid again to avoid in the future. Congrats to Bodos for completing all 10 rounds, and starting to reverso. Handshake finished all 10, while UpChuck and YHC fell a lap short. While plied to overshare, Bodos kept it classy, but one does question the emphasis on the word Woman. Happy New Year.
ANNOUNCEMENTS
Harmonic Convergence Friday
Prayers for many
12 PAX showed up for a post Christmas No Toll Beatdown. We decided to adventure off the beaten path.
Mosey to Tennis Courts, yes there are Tennis Courts at No Toll.
COP
SSHs, DQs, Helicopters, Imperial Walkers, LBCs, Hello Dolly, Arm Circles
Mosey to Water Tower
Triple Check #1 – Runner Down and Back on path – WWIIs, Lt. Dans
Triple Check #2 – Runner Down and Back on path – Box Cutters and Copperhead Squats
Mosey to Parking Lot
Lady of the Night
Corner 1 – 25 Dry Docks
Corner 2 – 50 Monkey Humpers
Corner 3 – 75 Mountain Climbers
Corner 4 – 100 LBCs
Mosey to basketball courts
Pole smokers and Hold 6inches, 30 second on and off – 3 rounds
Back to the Flag – Numberama, Namerama, DTH took us out.
3rd F tonight on Zoom
Prayers for Bone Thugs parents, both have Covid.
Convergence Satans Hill on Jan 1.
NMS
Strong work this morning fellas! Glad YHC got to show some of you a different area of the AO. Make it a great day and be beacons of light men!
Duke
YHC was excited to lead again since it has been a while. 9 Davillians showed up and 1 guest (Farm Country) from the Atlanta area visited.
COP: SSH, DQ, Merkins, LBCs, and Arm Circles
The Thang:
Since 2020 has been an interesting year, YHC figured it was only fitting to finish out the year with the Beast. Typically the Beast consists of 6 exercises with 6 locations but we did it in the parking lot which had a bonus island so we had 8 exercise spots. Started with 6 Merkins at each island in parking lot (4 down and 4 back) running from island to island. Followed with WWII Situps, Jump Squats, Mountain Climbers (4 count), Heels to Heaven, and finshed up with Burpees. All of the PAX completed 48 reps of each exercise.
Next we head around the corner of the school where we partnered up for some more fun. First partner Bear Crawled to sidewalk and then ran to road and back while second partner was doing alternating shoulder taps with feet against wall. Swap when first partner was back from run. Repeat with next exercise being Donkey Kicks. 3rd round we changed to Crab Walk with Wall sits and final round we did Stump Merkins.
Mosey back to flag for Numerberrama, Namerama, Annoucements.
Farm Country introduced us to “The 6th Man” which they do at the end of every OA back at home. This consists of the the #6 guy going into the center to tell group a little about themselves. It was great to learn about Farm Country and have him visiting us for the day.
2020 has has its ups and downs for all of us but I am thankful we have F3 and the group of guys to support each other. Here’s to a great 2021 for our group. Thanks for letting me lead today.
New Years Day Workout at The Creek – 6AM
Spike
The gloom was a little extra glooming this Christmas Eve. Six brave souls stood to preemptively burn the calories to be consumed on Christmas Day. Starting with a quick warm-up run and some stretches, the switch was flipped and the real fun began. While one partner ran two laps around the parking lot, the other partner completed 10 inverted merkins, 15 merkins, and 20 air squats. This circuit was completed three times. Next, the Pax ran down to the bottom, completed a three minute plank and then prepared to take on the next task. Using the light posts along the route, the Pax completed four suicide sprints, completing 10 additional merkins for each additional light post they reached and completing 15 WWIIs each time they reached the baseline. The pax then sprinted to the top of the hill where they finished the morning strong with several sets of bear crawls and other additional ab exercises.
It was an honor to be able to Q while home on leave. Keep pushing, make yourself and those around you better, and be there for one another. These are the things I love about F3, its one big family.
7 warriors started the week off right at Satans Hill
COP –
SSHs, LBCs, Merkins, Helicopters, DQs, Jazzercises
Mosey Manhole to Manhole throughout neighborhood. Call out exercise and rep count.
Back to Flag!
Way to work men!!
Duke
YHC was excited to be back to F3 workouts and Anvil moved to Monday was a great place to start. This will be the last 2020 work here out so with Christmas behind and the new year to look forward to YHC will tour some of his favorites as it has been awhile working out here so here is what went down:
20 SSH, 20 Arm circles 15 small 5 big, reverso, 20 Helicopters, 20 American Hammers, 20 LBC’s, 20 scorpions and 20 Merkins.
Track Triple Check we divide into groups of 3 and we perform the following:
Partner 1 (P1) – runs lap around track as the timer, P2 – performs 40 merkins then Al Gore until P1 returns, P3 Bench Step ups. P2 – Runs Lap, P3 40 merkins then Al Gore until P2 returns and P1 – Bench Step ups. P3 – Runs Lap, P1 40 merkins then Al Gore until P3 returns and P2 -Bench Step ups this is one complete rotation. We perform 2 more rotations for a triple check.
We mosey to the Chamber for triple check 2
Partner 1 (P1) – runs lap around Chamber as the timer, P2 – performs windshield wipers, P3 – Bench Dips. P2 -Runs Lap, P3 Windshield Wipers and P1 – Bench Dips. P3 – Runs Lap, P1 – Windshiled Wipers and P2 – Bench dips, this is one complete rotation. We perform 2 more rotations for a triple check.
We mosey to ‘little’ hill on the other side of school and do 11’s where we start with 10 Donkey Kicks at the bottom of hill, run to top of hill for 1 LBC. Then return to bottom of hill for 9 DK’s then run to top of hill for 2 LBC’s We continue until we are 2 DK’s and 9 LBC’s and stop due to time and mosey to the flag. BTW – The hill felt big at this time of the work out!
We circle up to stretch and then Numberama and Namerama.
We welcome Farm Country who was visiting from Atlanta. He told us about the 6th man tradition where the 6th man in the numberama would go to the center of the circle and tell the group about himself, how he got his F3 name, etc . This would be helpful for the potential FNG’s that may be attending the work out. So we tried this with Opus and we learned a lot about a brother that we have workout out with during our time in F3.
Trout took us out in prayer
New Year’s Day convergence is at Satan’s Hill, check out the pre-blast for details. In observance of the COVID-19 10 people restriction we will have a New Year’s Day work out at The Creek. We will post a pre-blast by Tomorrow for details.
It was great to get back into working out again and seeing some brothers I have not seen in awhile. It was an honor to lead. Have a great day….Cheers CB!
11 strong gathered in the gloom for a workout to start the week. Here’s how it went down…
COP: Mosey to the front of the school to start with Dead Men’s Hang, SSH, Don Quixote, Russian Soldiers and finally some box cutters.
We moseyed behind the school to the playground on the upper field for a Dora. Partner up. One partner does the exercises while other partner runs to school and does 10 donkey kicks and returns. Exercises were 100 incline Merkins, 200 (full count, 2 count, 4 count depending on who you ask) LBCs and 300 SSH.
Mosey to upper blacktop for Triple Check. Exercises were copper head squats, flutter kicks and run to fence at end of blacktop and back. Three rounds.
Next up we moseyed to teacher’s lot, partnered up with one partner doing Lt Dans while other partner runs the sides of the lot – backwards on short side, shuffle to right on long side, then forwards on other short side and shuffle to left on other long side. Switch and do 5 rounds.
We found we still had some time left so we moseyed to the main parking lot, partnered up and had one partner doing reverse crunches while the other partner ran up to the paved hill, then Bernie Sanders up the hill and run back. We did this until near full time then moseyed back to the flag and did one round of ring of fire of 10 Merkins each. Times up.
Wasn’t sure what to title this workout until UpChuck asked if I was prepping for ski season given all the lunges and squats. Seems appropriate as it is that time of year. Upchuck suggested we buy 5 acres of land at a posh Colorado resort for a cheap $895K (at 1990s prices) and start F3 Rockies. I can pitch in $100 to that!
Congratulations and good luck tomorrow for Bacon Bits whose wife is scheduled to have their second baby! Also good luck to Water Wings child who is having adenoid surgery on Wednesday I believe. Finally, good luck to Water Wings who is completing 1000 miles run in 2020 – only 35 miles left to go!
Six participated in the pre-Christmas Punisher. We met initially at Holton for a few minutes of exercise. Following a brief COP with some warmup moves, we completed 12 reps of 12 exercises, including Squats, Wide Merkins, SSHs, Box Cutters, Carolina Dry Docks, LBCs, Helly Dollys, Front Lunges, Merkins, Overhead Presses, Curtsy Lunges, and Jump Squats. We relocated to the outdoor chairs at nearby Dot’s Back Inn for little social time. Happy Holidays!