Author: Cole Perkins

WORKOUT: Hades

STYLE: Run

CONDITIONS: Warm, muggle-ish

QIC: Pew

PAX: Sugar Pants

YHC showed up before Pew and set about to stretching. Pew picked a nice long one around the Regency neighborhood. Here’s the route:

https://www.strava.com/routes/18613804

YHC having recently been assigned to physical therapy, Pew decided to let it be an easy day for us. Plenty of walk time to help with recovery.

We walked a lot.

A lot.

But you got to get better somehow, right?

Did I mention that we walked a lot?

Yeah, it killed me in my mind. Moral of the story: don’t hurt yourself, get better the wise way. Slow and steady wins the race!

I should take my own advice. Pew said so.

We made it back to the flag (invisible—we are working on that) just a few minutes past the end time.

CoT

Announcements:

• SP’s M is starting a new job, likelihood of not being able to make any morning workouts. Possibly start afternoon/evening workout?
• Transfer Site-Q of Hades from SP to Pew
• Hades paused for 05JUN, 12JUN, and 19JUN while Pew is DR and SP is unable to attend
• Pew’s church going thru revitalization process—prayers requested for wisdom and peace

AO: Medal of Honor
Workout Style: Run
Conditions: 50s and clear
QIC: Sugar Pants
PAX: Stretcher

YHC showed up to find Stretcher patiently awaiting. Having scared off a creepy car, we started!

No disclaimer needed, so none given! Route of choice was Sugarland–see link.

Check out this route on Strava: https://strava.app.link/qFa81gV15V — Sugarland

Plenty of friendly mumblechatter this morning. Stories swapped and laughs had.

Stretcher killed it–went FAR before needing to take an active walk. Tclaps!

Returned to flag for some stretching (THERESA?) after our 2.2 miles conquered.

Noticed a man across the parking lot doing some calisthenics, so YHC got excited and closed out the workout to drive over and offer a friendly EH. Met with maximum resistance.

In a hurry to get the EH on, YHC FORGOT TO DO THE FULL COT!

Shame. Shame. Shame.

My apologies Stretcher. I will not let you down next time brother.

Thanks for coming out and getting better with me.

AO: Medal of Honor Park

Workout Style: Bootcamp

Conditions: 66* & Clear

QIC: Sugar Pants

PAX: Sludge, Boots, Geronimo, Irwin, Pew, Buckner, Moist, Barney Fife

YHC called for a pre-run at 0630 and arrived precisely at 0630 to find 4 PAX ready to rumble. Taken aback, we set off and knocked out just over 1 mile before the workout began. With 9 PAX there was a LOT of mumblechatter today.

Proper introduction & disclaimer given

COUNTERAMA

THE THANG

Mosey to the dog park

Circled up for some fun Warm-a-rama

• Sun Gods x 20 IC
• Overhead Claps x 20 IC
• Seal Claps x 15 IC
• SSH x 20 IC
• TTT x 20 IC
• FK x 15 IC
• Monkey Humpers x 20 IC

Mosey time –> to the hill by the soccer field

Jacob’s Ladder with Bear Crawl/Crawl Bear

**Lot’s of mumblechatter regarding the stickers in the grass. Sorry boys.**

Clock Merkins: 3 reps at each callout

**This one seemed to be a crowd favorite. Gonna have to bring it back. Minus the stickers.**

Annnnddd time for some Snake handling!

Black Snake –> Around the field to the Knollwood parking lot

Not done yet. Line up for..

Bear Crawl Snake! **Lots of mumblechatter on this one. Had to cut it short of our goal due to the time constraints. Oh well.**

Lazy Dora!

• 100 Merkins, 200 LBC, 300 Squats
• Partner style, taking turns. Inactive partner holds plank, 6″ feet lift, and Al Gore respectively

With the PAX gassed and YHC having lost his weinke, it was probably good that at this point we were almost out of time. So we moseyed back to the Flag for some good ‘ol Mary.

• Sweat Angels–thanks Moist
• FK
• Boat Canoe
• American Hammer
• LBC
• Jane Fondas

CoT

• BRR
• Ruck day being spoken of
• Moist planting a workout at the Mall?

It was an honor getting to lead you men this morning. Thanks for coming out and bettering yourself & others.

 

 

 

 

 

QIC: Sugar Pants

PAX: Bender, Stretcher

AO: Medal of Honor Park

Workout Style: Run

Conditions: Somewhere in the 60s, clear, quiet

The PAX assembled in the black, gloomy underworld of MoH Park with nary a soul to be seen. Bender *once again* ghosted the PAX by emerging from the depths of darkness. Luckily, YHC saw him before he fell upon us, and calling out in greeting thus saved the PAX from Terror. It is noted that Bender has a knack for the Silent Sneak.. Gotta watch him.

DISCLAIMER
COUNTERAMA

THE THANG:

WARM-A-RAMA
• Caprilap

**Be wary of the public bathroom under construction. A fierce field of felines awaits all who dare enter into their domain.. if you listen closely you can still hear the shrieks of those who transgressed..**
• SSH x 20 IC
• Windmills x 15 IC
• IW x 15 IC
• Finkle Swings x 30 sec  each side OYO

Route: Sugarland
Down to first neighborhood (where Bender lives), first right, 2nd right, all the way to the exit, then back up Hillcrest, entrance of park, back to flag

https://www.strava.com/routes/18045757

**On the road there was much mumblechatter of crazy females and historic adventures with their species. Of note was a particualar story from one of the PAX. While on a date with one such female, she casually mentioned that her boyfriend had an 8 year old son. Operative word: Date. Moral of story: Looks can be deceiving. Carry on..**

THERESA (runner’s version of Mary–#lexicon?)

• Cool down walk
• Wide legged stretch both sides
• TTT static
• Ankle-over-ankle forward fold

CoT:
COUNTERAMA
NAME-O-RAMA
ANNOUNCE-A-RAMA
• 2 FNGs coming Saturday
• Easter egg hunt @ Loxley, 1100 Saturday
BoM

It was a pleasure getting miles in with these men. Thanks for coming out and bettering yourself & others.

AO: Medal of Honor Park

Time: 0530
QIC: Sugar Pants
PAX: Pew, Stretcher
Conditions: 60ish, nice outside
Route of the Day: The Standard

Check out this route on Strava: https://strava.app.link/oZqoz9LANV — The Standard (F3MobileAL)

PAX gathered ITG to get their run on. The clock struck, and so it began.

DISCLAIMER
*YHC forgot the COUNTORAMA–ruh roh*

WARMORAMA skipped. YHC wasnt sure how much time would be needed to knock out today’s route, as the workout was still in it’s infancy stages and the route was untried.

Took off at a good start. Throughout the run much encouragement was given, getting it done is what matters!

Hardly anyone out this morning–stark contrast to Monday when runners are out in force!

Along the way YHC noticed a raccoon eyeing our shiny reflective gear from the sidelines. He looked like he was drooling a little bit as he grinned… Good doggy, nice doggy.

PAX gathered back at flag with time to spare. Stretched for a few minutes to prevent injuries on the back end. No pun intended.

COT:
COUNTORAMA

VIDEORAMA
Who was that surprise guest?

ANNOUNCEMENTS
• Talked about idea of relay to F3 New Orleans
• Stretcher running in 5k upcoming Saturday @ Loxley (sp?)
• Stretcher almost done with process with Army recruiter, getting word back on official acceptance soon!

BoM

 

 

AO: Medal of Honor Park, 06APR2019 @ 0700

Conditions : 67 and overcast, damp out there
QIC: SugarPants
PAX: Boots, Geronimo, Lex Lutheran, Moist

PAX gathered at the flag speculating as to what event was setting up at the pavilion. Turned out to to be a run/walk. Plenty of visibility for F3 for today’s workout, so men were EH’d in passing. Nibbles, no bites.

COUNTORAMA
DISCLAIMER

THE THANG

Warmorama: x10 for all, IC
Finkle swings
LBAC
Overhead claps
Merkin slow
LBC
Flutter kicks
SSH
Imperial Walkers

BurpeeDans:
1 burpee:4 lunges across parking lot
Back to start 2 burpees: 4 lunges
LBC til the 6 arrives

Mosey to… Soccer field

CoP:

Around The World Session — each PAX does rep, counts off, and holds start position until cumulative reps reaches Q’s pleasure
Merkins – 50
Monkey Humpers – 25 *YHC suffered pulled groin at this time, can’t do it, don’t q it!*
Shoulder Taps – 50

*At this time Moist invented Indian Shoulder Taps, much future fun ahead*

Fire Drill! x2
*Had to relocate due to stickers in grass*

Aiken Legs: 20 squats, 20 box jumps (bench step ups), 20 lunges (10 each side), 20 split jacks ( 10 each side)
X2

Bataan Death March: around park back to bathroom building

O.P.P!: Partner up. 1: overhead claps + people’s chair. 2: peter parkers

Swap at 30 claps
Total out at 60

Mosey back to flag for Mary

Mary

COUNTORAMA
VIDEORAMA
Announceorama
• Coffeeteria
• Gotta find a 2nd F!
• WoW

BoM

Conditions: 50 and clear, brisk wind

YHC arrive early to find that his Weinke had been lost. So he scrambled to out together a replacement from memory. Thankfully, the PAX didn’t mind very much. Actually, it was hard to tell–twas pretty quiet..

Q: SugarPants
PAX: Buckner, Sludge, Pew

DISCLAIMER

THE THANG

Warmup

SSH x 15IC
Ttt x 15IC
Flutter kicks x 15IC
Merkin slow x 10 IC
Plankjacks x 10 IC
Alternating shoulder taps x 10IC
Plank around circle 10 count
Captain therkin x 4

Moseyed over to the grass

Relay Numero Uno
Man 1: Burp & Groin AMRAP
Man 2: Bear crawl 50 yds
Switch spots, down and back to start line for finish. AlGore while waiting for the 6.

Decided to ditch the weighted vests at this point. Might have set the bar a little out of reach there.

21s
YHC pretty disappointed that there was no mistake on part of the PAX. Punishment would’ve been a good one.

AlGore in a circle for 10 count by each PAX

Annnnddd over to the stairs! Cue dark song.

Relay Numero Dos
Man 1: Bear crawl up stairs (or crawl bear down stairs)
Man 2: Squat your heart out
Team finishes when both are back at the bottom

That was pretty good, eh? Now to the top!

Cliff Hangar Merkin
• Just trying something new here. About 50% success rate for PAX. Probably coming back to this one! Gotta get that core STRONG

Moseyed over to the Great Southern Border

Ascending testicles
• Had to modify this one. Some crazy BAMF invented this slick idea of fun.

People’s Chair for 20 count by PAX

Moseyed back to the flag for…

MARY
• Flutter kicks x 15 IC
• Jane Fonda’s x 20 IC
• Boxcutters x 10 IC
• Freddie Mercury x 10 IC

CoT
COUNTORAMA/VIDEORAMA

ANNOUNCEMENTS
• Gotta get a 2nd F!
• Smack talked about some missing PAX, wink wink
• Discussed adding new Workout courtesy of YHC

BoM

Q: SugarPants

PAX: Sludge, Pew (who?), Buckner, Boots, Moist

YHC arrived early to find that he had already been beat to the party. There was a good deal of smack talked amongst the PAX. Michael said hey. The clock struck and off we went.

Conditions: about 50, clear, breezy

DISCLAIMER
COUNTOFF

 

**THE THANG**

WARM UP:
LBAC x 9C
SSH X 20IC
Imperial Walker x 15IC

RUN
Down to mobile civic center

STATION 1: 05 minutes AMRAP
4X4s & monkey humpers

*The PAX particularly enjoyed showing off for the cars that passed by.*

Bear crawl 50 yards before starting run portion

*Got to do some burpees courtesy of a good morning greeting.*

RUN
Hang a right on Canal St and continue onto S Broad St. Stopped at corner of government St.

STATION 2: 05 minutes
Boat canoe x 10 IC
Plank jacks x 20 OYO

*Michael said hey again*

RUN
Government St all the way home

*Michael jogged with some PAX*

*There seemed to be a general agreement amongst the PAX that timing is mooch harder with workouts thrown in. #doitagainpleaseiswhatiheard*

COP:
Cheerleaders x 10 IC

Merkin slow count form focus x 10 IC
Hold last rep at bottom

CoT:
COUNTORAMA
VIDEORAMA
ANNOUNCEMENTS

* Azalea trail run this Saturday! Be there early. You can pick up your shirts in Friday or Saturday morning before the race.

* Brainstorming ideas for a 2F event

BoM

* Buckner’s family, moist’s friend is getting a check up post cancer, boots anger, YHC selfishness