6 joined us today. @deepdish and @cowboy were early and late participants as they ran the big loop.
@Ringo, @moneyshot, @porcelain and myself held down the fort.
With Job Rocker 2.0 in hand, we moseyed to the tennis court.
The play list was all Eric Clapton. Old and new stuff. Apparently @moneyshot thinks that Clapton is boring and soulless. I beg to differ.
Warmup for 5 minutes
Then begin the Agassi Adventure. @porcelain looked up on our website the new found term for “suicides” as this is no longer PC. Apparently Andre hated running them on the tennis court, so the term “Agassi’s” was born.
Buy in on the baseline-
10 dry docks
10 Freddy Merc’s
Then regular Agassi (running to free throw line, then half court, then opposite free throw line, then far touch line).
We proceeded to do this 8 times in total.
5 exercises To buy in the
3 regular running Agassi’s
1 side shuffle with hands up
Then small break that consisted of each man standing under their own basketball net and proceeding to do full squats then explode to touch the net with both hands.
This exercise was timed for a full 4 minutes with no break.
Then back to Agassi’s with the 5 exercises on the baseline to buy in.
2 sprinting full in under 32 seconds as group with @moneyshot winning
Then 1 crawl Agassi – first bear crawl(1/4), crawl bear (1/2), bear crawl (3/4), then crab crawl to far touch line and bear crawl home.
Then broad jump burpee Agassi.
Then Mosey to tennis court for another full court Agassi with net included.
Then mosey to parking lot for 7 minutes of Mary
Mixed bag of Margaret’s, Lbc’s, ankle touches, skyTouches, Ww 1’s, and Plank to finish.
Excellent work men. 100% attendance at coffeeteria.
It’s always fun hearing Deepdishes stories. Ask him next time you see him about his Lexus. 😊
PAX: Deep Dish, Bagger Vance
Mosey up and around Sunnyside Mansion back to the parking lot.
WOR: SSH, IW, HB, GMA, WMH
Run 1/2 Mile up to Midtown Church then back to Picnic Area 1 for 1 mile total.
Run 1/2 Mile out Clayton them back to PA1 for 1 mile total.
Crunching (LBC & Happy, Crunchy, Froggy)
Big Boy Bicycles
NMM: There’s been many a day when I wanted to fartsack, when I figured I’d go on a solo ruck or whatever. That was the case again last night after seeing all of the other things happening today but I decided to nut up and Q. I am glad I made that decision as I had a full hour to hang with my man, Deep Dish.
It’s days like today that make me grateful for F3 and the HIM that I have gotten to know. Suffice it to say, Deep and I had a great talk about things that we all will face, have faced or are in the midst of. I encourage all of you to make that extra effort in the mornings when you don’t feel like it, you never know what you will learn from your Brothers and what you can share with them too.
5 HIM got after it in the below-freezing gloom on a Saturday morning to challenge each other and themselves by way of an out-RAGE-ously complex set of workout routines courtesy of YHC.
PAX: Care Bear, Crawlspace, TheJeweler, The Situation
QIC: Cunning Linguist
Gloom Factor: Legit, in a bone-chillingly cold kind of way. You know when you still feel like you’re freezing after 15 solid minutes of working out? Yeah, that’s the one!
INTRO: YHC rolled up at 0529 due to missing his exit on 440 and having to circle back to the entrance to Stonewall (which included getting stuck at a railroad crossing, I kid you not), and thus, the One Minute Warning was called out and YHC gave the F3 Fistbump to all PAX present.
At 0530, YHC gave a moderately verbose version of the Disclaimer and then set off on a Mosey to the Gale Lane Community Park (affectionately known as “The Circle” by some PAX) for our Warm-O-Rama.
12 x SSH
14 x LBAC (oops, YHC was still clearly waking up here)
12 x rLBAC
12 x WMH
12 x SnL Squats
Then, one loop of the track and back to the starting location of WOR for our Theme of the Day: The recently-announced Rage Against the Machine reunion tour being held in various locations across the US in 2020.
Rage (or RATM, for the cool kids) was formed in 1991 — 29 years ago. And thus, we started on a Rage-themed routine for THANG 1
The RAGE Routine
29 x Reverse Lunges
29 x Air Press (overhead)
29 x Gorilla Hummers
29 x E is for Burpees (because words are hard, people)
All OYO, with lap around the track between each letter in the word RAGE.
High plank upon completion
At some point during the aforementioned routine, a car pulled into the small parking area at this park, and it was difficult to discern what was going on inside. Be safe out there, folks (even in the broad daylight of the morning)!
Countdown from 30-1 was called out, then we moseyed back to the gazebo nearest STARTEX for THANG 2.
DIDs (2 rounds)
15 x Dips
10 x Incline Merkins
5 Decline Merkins
Another countdown from 30-1, then Mosey to the main house at the top of the park for THANG 3.
10 (4-count) x Alternating Shoulder Taps
10 x Tempo (Slow and Low) Merkins
10 Fast Merkins
Another countdown from 30 to 1 was needed (desperately, as YHC was perhaps on the verge of Merlot Splashage at this point in the workout), then we got started on THANG 4.
50 x Merkins
Lap around the large house
100 x LBCs
Lap around the large house
150 x Squats
Lap around the large house
Al Gores upon completion
Mosey to Playground for our final THANG of the day.
6 pull ups
Mosey to fence at house on hill
1 jump squat
Countdown until we had to cut short for time (believe we ended at 3 pull ups and 4 jump squats) and Moseyed to STARTEX for Mary.
10 x Flutter Kicks
10 x LBCs
10 x Alabama Prom Dates
10 x Freddie Mercury
10 x WWIs
At this point, the clock struck 0700 and we were good to go for countoff, COT, and BOM. Oh, and 2 runners (Black Lung and Right Said) appeared at around this time after putting in another solid 8+ miles this AM. Well done gents!
Always an honor to lead, and the Men of Stonewall put in a fantastic effort this AM. Thank you for letting me take point for an hour!
-TAPs for all families (including the Fogarty family) that are suffering right now.
-TAPs for TheJeweler and his M – ask him directly for more info if you wish to dig deeper into what this means!
-BOLO for Biscuit Run details on Slack – the event is next weekend!
-Same for the En Fuego-led CSAUP – also being held next weekend, BOLO for more deets on Slack!
As stated above, it is always an honor to lead you men! This is your Colonel, signing off!
9 PAX in attendance: Big stick, Right said (Ran 7 miles) , Boy band (ran 7 miles), Black lung (ran 7 miles), Drago, Deep frost, Bicentennial man, Carebear, High Flyer
Willie Mays Hayes
Little baby arm circles
Mosey to Gale Ln path
Barbara Walters….This is 2020:
Perform each exercise for 20 reps then hold for the six. After each chest exercise plank to the six, after leg exercise hold squat to the six, after each ab exercise leg lift to the six. Then run a lap.
- Diamond Merkins
- Freddy Mercs
- Carolina Dry Docks
- Tricep extensions
- Jump Tucks
- Sumo Squats
- J Los
- Wide Arm Merkins
- Lt. Dan’s
- Box Cutters
- Partner Decline Merkins
After 15, we stopped the lap for time’s sake.
Mosey back to Stonewall for Mary:
Good mornings/OYO stretch
Announcements: Leap Day Biscuit Run on February 29
Coffeeteria Attendance @ Portland Brew = 100%
Gloom Factor: High
PAX: Money Shot, Hambone, Care Bear, Tampa Libra, Bagger Vance
Trust Mosey Train over to playground, scrapped for two man Trust Mosey to Rec Center Lot for
SSH X 13 IC
WMH X 10
Imp Walkers x 13 IC
Hillbillies x 14 IC
1. 30 Merkins
2. 30 Air squats
3. 30 Pistol LBCs
4. 10 Burpees
5. 10 Windmills
6. 30 Merkins
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Merkins
12. 30 Lunges
13. 30 Supermans
14. 10 Burpees
15. 10 Chain breakers
16. 30 Merkins
17. 30 ?
18. 30 Hello Dollies
19. 10 Burpees
20. 10 Phelps
Trust Mosey to Picnic I
AMRAP 20 Minutes
1. 5 pull-ups
2. 10 Merkins
3. 15 air squats
Walk to Main Lot
Bear Crawl/Crawl Bear w 5 Merkins +/- 30 yards
Karaoke Rt w 5 side lunges
Karaoke Lt w 5 side lunges
Side shuffle Rt w 5 Burpees
Side Shuffle Lt w 5 Burpees
Politician w 5 Rev Burpees
Politician w 5 Rev Burpees
Plank Pointers R
Plank Pointers L
Plank March R
Plank March L
20 Pistol LBC IC
GMA X 3 IC
This is not a Running AO.
NO HILL THIS WEEK. ALL OTHER AO AS SCHEDULED. STANDARD IS ON, FUNYUNS ON Q.
413 Strong Supper 5 Dec on Campus
Date: 11/2/2019 – 0600-0700
Pax: Black Lung, Money Shot, High Flyer, FTTAL, Drago, Deep Dish, Big Stick
Disclaimer: The disclaimer may have been given in short form
20 SSH IC x 20
Good Morning OYO
Squat IC x 20
30 minutes of intervals
2 minutes OFF
1 minute On
Total: 2.0ish miles
17 sprints up the hill to the flag
walk / slow jog back down
Once the pax completed their hills sprints, they headed back to the parking lot for:
Alabama Prom Dates IC x 20
Low Flutter IC x 15
LBCs IC x 20
Worthy to note that the pax covered 4.13 miles in total. Varying speeds coupled with tapered intensity allowed the pax to cover ground and improve.
PAX: Black Lung, Boy Band , Hipster, FTTAL, Deep Dish, Big Stick, Care Bear, Baby Oil, Money shot, PA, T Cell, Hambone, High Flyer, Tampa Libra, Class Pass (FNG), Bagger Vance
QsIC: Big Stick, BV
Disclaimer at 0559:30
Set off at a torrid pace to the upper lot for
SSH x 13 IC
IW x 13 IC
Hillbillies x 13 IC
Prisoner Squats x 13 IC
Count off 1s & 2s
THANG: MARSOC Short Card w some Mods as YHC couldn’t remember it all and had to consult digital Weinke multiple times.
30 Air squats
30 Mountain climbers
30 Flutter kicks
10 Cherry pickers (4-count)
30 Star jumpers (or jumping jacks)
30 Back Extensions (“supermans”)
10 Chain breakers
30 Hello dollies
10 Trunk twists
Hand off Q to Big Stick
Multiple passes up the hill in Partner carry fashion.
Once crawl bear to bear crawl.
At the top there were 10 Power Merkins and 20 Squats most of the time except when we did Partner Merkins and Squats.
Finished the day w 10 Pull Ups each then RnR’d for another ten.
Flutter Kicks x 60 IC
Thors x 11 IC
Oldie but goodie in MARSOC, I will study it more next time so we can move quicker through the work.
Always a good time w Bigstick on CoQ.
Welcome Class Pass, hope you will return soon.
Prayers up for friends and family suffering.
Lunch Lady has a big job interview on Tuesday.
IP2K19 Week IV starts tomorrow.
PAX: Deep Dish, FoxTrotTalksAlot, The Bell, Bad Boy, Hambone, Tommy Boy (from F3 Atlanta), and YHC TheJeweler
Gloom Factor: Are you kidding me?? It was the first taste of fall and beautiful
Disclaimer was given and still everyone stuck around
Songs on the playlist for the day: Too Close (Alex Clare), Radioactive (Imagine Dragons), Extreme Ways (Moby), Sinnerman (Nina Simone & Felix da Housecat), Under Pressure (David Bowie & Queen), Almeria (Everydayz & Phazz), Survival (Muse), Isolated System (Muse), Les Preuves Du Temps (Everydayz), Batter Up (Nelly), Typical (Mutemath)
WarmUp: Short jog through the park, we circled back to pick up The Bell and FoxTrot. – Circle up for: 20 SSH, 10 GM, 10 WMH, 10 BAC, 10 RBAC, 10 Air Presses, 10 Hillbillies, 10 Imperial Walkers… all done in cadence
Line up for sprint drills down and back 20m: High Knees, Butt Kicks, A Skip, B Skip
The Main Event: Jog up the hill across Granny White to Clayton Ave. This is the start of the 400m. We sprinted to the far side of Clayton to Belmont Ave. dropped and did LBCs until all in + 20 seconds. Then we sprinted back 400m down Clayton back to Granny White.
The PAX moseyed back to the pavilion for a 5 min round of 10 exercises 10 sec rest by 20 sec exercise 10 sec rest etc… The exercises were as follows:
- Step up and jump (standing with one foot on the picnic table bench, you jump up off one leg and back down) 5-6 on each leg
- Box Jumps (on to picnic table)
- Decline alt shoulder taps
- Bulgarian Split squats Right Leg
- Bulgarian Split squats Left leg
- Windmill sweeps (starting from standing position with legs apart and both arms up to one side at approx 1 o’clock, rotate down sweeping your hands across the ground at 6 o’clock up to 11 o’clock and them back… alt back and fourth
- Slow merkin… 1 merkin over 20 seconds lowering yourself as slow as possible
- Toe Raises
- Fire Hydrants (working that inner thigh in honor of Labor Day)
Mosey back up to Clayton/Granny White for 2 more 400s then another round of 10 exercises at the pavilion
Back to Clayton for 2 more 400s then one final round of 10 at the pavilion. Bad Boy was thrilled when Batter Up by Nelly came on the playlist as we were about to start 400m number 5!
MARY: Circle up back in the parking lot… On your 6!
20 x Labor Day Alabama Prom Dates (An Alabama Prom Date with your legs spread)
10 each: APDs with right leg up, APDs with left leg up
20 x Flutter Kicks
10 Happy Crunchy Frogs
10 Olympic Situps
10 pike WW1s
10 right side crunches
10 left side crunches
Prayer Request: Hambone has a big decision about a new job opportunity. All of the people affected by the hurricane
Announcements: Iron PAX challenge starts 9/2… that’s this Monday Gents
5 year anniversary coming up on Saturday 9/14
Coffiteria: All 7 present for discussions about terminator robots, and new business ideas. Don’t worry, I won’t give it away FoxTrot.
Great work today everyone! As always it was a pleasure to lead and be led.
PAX: DeepDish, Tide, FoxTrotTalksALot, BoyBand, MightyStork, CommodoreBabyOil, Hipster, Razor, Bell, FNG Buckets, & YHC TheJeweler
Gloom Factor: Low… warm and sunny
Disclaimer was given as BoyBand came in hot… still no FoxTrot to be found.
Warm-O-Rama: We took off on a trot around the block… down Lealand up by the dog park and back around. Pepper in some high knees, butt kicks, karaoke, ballerina skips. Back to the parking lot where we found FoxTrot awaiting our return. Continue with 20 SSH, 10 Hillbillies, 10 Imperial Walkers, 10 WMHs, 10 forward/reverse BACs, 10 Elevated Skips (from standing position, kick one leg straight out and clap your hands underneath… repeat right, left, r, l, etc… in a smooth rhythmic fashion).
We took it straight up the hill from the parking lot to the track around the white house, passing Tampalibra feverishly attempting to lock his bike to the playground. After many failed attempts due to not having the right key, a cloud of defeat descended on Tampalibra and he was not seen from again.
Main Event: Partner up for 1000 Rep challenge. Each team does 100 reps of each exercise. While your teammate is performing the exercise, you sprint a lap around the white house on the track. The following exercises were completed in sets of 100:
Jump Squats, SSH, LBCs, Alt Shoulder Taps, Side Lunges, Kicking the Moon, Elevated Skips, Carolina dry docks, WW1s, Standing Twist (twist left/right just like it sounds).
The PAX knew what was coming next, but were unsure of the direction we would run. We moseyed back to the entrance of the parking lot for sprints. FTTA tried to will the PAX to run on the flat, but Q had something else in mind. The PAX lined up at the entrance, then we did 5x jog to the manhole cover then all out sprint to the stop sign at the top of the road.
To keep the unit together, Q imposed the 10m rule… meaning as we jogged back down the hill in between sprints, the entire PAX had to stay within 10m of each other – No man left behind!! PAX was pretty gassed and gave up the ghost on the last sprint.
MARY: Back to the lot for 7 mins of ab work. We did some American Hammers, Toe Touches, Alabama Prom Dates, Super People, Star People or wide super people, crunchy frogs, and WW1s.
Announcements: New Q signup sheet… AOQs will be managing signup and reaching out to the PAX on a more personal level. 5 year anniversary convergence on September 14th!
Push the 12 & Prayer Request: CommodoreBabyOil had his Navy flight exam today. There were a few others and the Big Guy knows those.
As always a pleasure to lead and be lead.
YHC ~ TheJewler