For those looking for a way to earn your turkey…come join the F3Alpha guys at Web Bridge park for some football at 7am.
The Pax: El-Matador, Piggy
It was a cold, chilly morning and most of the Hooch PAX were still fart sacking it post ruck. Nonetheless, 3 PAX showed up for an early Hooch beat down. YHC kept it simple today to keep us moving and warm and here’s how it went down:
W/U: Quick Mosey around the parking lot, then 15 SSH, 15 Imperial Walkers, 10 Cotton Pickers and 15 Squats.
Mosey to PC parking lot for a Bataan Death March – with three of us, we moved quickly across the lot and went to grab the beloved coupons. Go big or go home.
We moved to the pavilion and did a modified partner DORA, except it was 1,2,3,2,1 – while your partner ran from the pavilion to the gate:
100 overhead presses
100 merkins or 160, since YHC can’t count…
The process took a while and certainly kept us warm. We mosied to put our coupons back and then back to the flag 1 minute late so no time for Mary.
Prayers for the ruckers to heal up, for YHC on talking with and discipling the visitor staying with his family and for time with family over the T-day week.
Always an honor to lead and spend the morning with the PAX!
8 PAXs braved the Wreck’s first sub freezing temperature (31 degrees) to start the week out with a beat down. No one was at the Wreck with about 2-3 minutes to go before workout so QIC got excited that he may get to go jump back in the fart sack before cars showed up and broke his heart.
The Warm up:
Each time Lou Gramm said “Cold as Ice” in Foreigner’s “Cold As Ice” –we did a Burpee. During the rest of the song we did a minute of side straddle hops, 1 minute of toy soldiers, and 1 minute of squats.
The magic number was 31 for the day in honor of the Wreck’s lowest recorded temperature.
We went about 1.5 miles around the park stopping every 100 yards or so to do a different workout.
Workout included but not in this order:
- 2 rounds of 31 Merkins
- 1 round of Carolina Dry Docs
- 1 round of decline merkins
- 1 round of diamond merkins
- 1 round of wide arm merkins
- 1 round of big boy situps
- 1 round of LBCs
- 1 round of flutter kicks
- 1 round of american hammers
- 1 round of dying coachroaches
- 2 rounds of dips
- 1 round of squats
- 1 round of jump squats
- 1 round of prisoner squats
- 1 round left leg step ups
- 1 round right leg step ups
- 1 round alternating step ups
- 1 round calf raises left leg
- 1 round calf raises right leg
- 2 rounds of Monkey Humpers
- 1 round burpees
- Aflac asked for extra work so he did a round of derkins
Partnered up with one person on the ground holding their partners ankles. The person on the ground raised their legs up to the hands of the person standing. The standing person tried to push the legs down to the ground, while the person laying on the ground tries to stop his legs from touching the ground and then brings them back up. Each person did 15 of these. (Can we name these the Weinstein? or is this already named)?
We did 31 Freddie Mercurys and 31 American hammers.
Prayer Request for Sprockets family
When naming the workout, 31 degrees sounded a lot like 98 degrees so QIC googled their songs. Believe it or not, they and their videos are actually worse than you probably remember.
Greetings Turkey Day lovers. If the PAX thought that were going to start off the holiday week with something lighter, or less than, they were let down, but I don’t think that they would have it any other way. 5 Tuesday Morning Soldiers joined YHC, and we did, get it on.
Warm-O-Rama (All IC): SSH(x20), Mountain Climbers (x20), WindMills (x20), Squats (x20), Merkins (x10)
The Thang: Mosey to the front of the school on the sidewalk on Vermack for a set of 11s on the wall: (Step Ups and Dips). Mosey to Vanderlyn and over to the end of the parking lot.
Partner Up for 100 Hand Release Merkins, while your partner runs (mumblechatter about counting and keeping count)
Mosey to the hot corner for wall sits (60 seconds)
Mosey to the school entrance for CliffHanger Merkins (x10 OYO)
Mosey back to the Vermack sidewalk for an encore of 11s.
Mosey back to Vanderlyn and to the back lot.
Partner Up for 200 Sumo Squats while your partner runs (OYO)
Mosey to the hot corner for wall sits (90 seconds)
Mosey to the school entrance for another set of Cliffhanger Merkins (x10 OYO) and CliffHanger Dips (x10 OYO)
Mosey back to the lot for Mary: (all IC)
25 Flutter Kicks, 10 Obliques to each side, 20 LBCs, 25 flutter kicks
Leon took us out.
Bean is Q at Chastain manana (Red Lot). Poison is Q on Thursday at DHS at 7:00 AM (let em know if you are coming). B-Bo is Q on Saturday at Dunwoody Park.
Happy Thanksgiving to all.
Started promptly at 5:30 by my watch, although The Mole said I went off early! Happy to see 16 made it out of the comforts for a Beatdown at 30 degrees and concerned for the fartsackers who were still in town but couldn’t manage to lift themselves from their flea bags. We began by “moseying” around the parking lot to the warm up spot for a cadence of 20 SSH and 10 TRAVOLTA’s each side for Manning to reach for the stars. Then run around to THE SPOT where the painfest began after partnering up.
- 20 PARTNER ROWS coupled with 20 MIKE TYSON’S rinse and repeat 3 rounds: the crew fully accepted this as an excellent method to destroy the biceps in preparation to take the Mrs to the GUN SHOW. Only mumble was the pain endured – LawDog/HomeBoy were not present to corrupt the “righteous”. Reverse Planks with leg raises while the 6 came in. Then mosey around the cars to recover.
2nd CIRCUIT: one partner watches other complete the first exercise prior to beginning to provide a staggered start and a moment for recovery for the circuits to follow.
- 20 BIG BOY MOUNTAIN CLIMBERS / 20 SPIDER-MAN PUSH-UPS / 20 BEAR CRAWLS jogging back to the start and rinse and repeat for 3 rounds. This sequence proved to be a muscle scorcher. Al Gore’s for the 6. Upon completion performed another jog around the vehicles ensuring no vandals approached our fleet in the wee hours – but of course they wouldn’t dare get out of the fartsack to mess with the crew at THE KODIAK!
- 10 STATIONARY FROG HOPS / 10 WIDE MERKINS / 10 BURPEE BROAD JUMPS jogging back to the respective parking spots rinse and repeat for 3 sets with planks for the 6. Several posters recanted their friendships with yours truly. NettiLite mentioned something about mental therapy. But another quick jog around the cars seemingly calmed the chatter and the ill will only to be fueled again by the:
- 40 yard sprints in 2 groups for 6 rounds. All mumble ceased on this one, just loud gasping sounds clearly coming from lungs being taxed to full capacity at cold temperatures.
No enthusiastic sprinting to the flag, just a slow dragging noise made by shoes as we semi-moseyed back to the flag to end the punishment wit a special time with Mary:
- plank bird dogs, flutter kicks, LBCs, American hammers, box cutters and finished with some monkey humpers.
- prayers for all who are traveling and good reunions with family and friends
- Cricket’s mom’s Drs appointment today
- BloodHounds continued recovery from procedure – clarity on next steps.
- BANJO’s wife’s car had mechanical failure – for peace and wisdom on getting repaired/replaced.
Check out the full Psalm. How many times does it say His love endures FOREVER? “Give thanks to the God of heaven, for his steadfast love endures forever.”
Psalms 136:26 ESV
After a day’s long of brewery touring and decadent food consumption, YHC offered to Q another Caesar’s Head, SC Mountain House beatdown. Thanks again to Leon (fartsacker!- you too Montross, aka Stretch Armstrong) for hosting us. We had a blast at Sierra Nevada Brewery- amazing food and views, as well as hitting Oskar Blue’s Brewery in Brevard, NC, home of Dale’s Pale Ale.
Follow me down driveway 1/2. Backwards run up to parking area for:
Imperial Walkers IC x 20
Toy Soldiers IC x 20
Merkins IC x 13
Rinse & Repeat
Wanted to head down next steeper driveway, but that house had renters come in the night before (no firewood carries, sorry).
Decided to follow the sun for some views. Cherokee run past Thrill Hill staying along ridge. Found an empty lot facing views and stopped for Mary:
LBC’s IC x 20
Heels to Heaven IC x 20
Mason Twist IC x 20
High Dolly IC x 20
Then Circle Merkins: Plank while other PAX does 1, 2, 3, then 4 counts.
Plank o Rama- various
Merkins x 14
Follow me to playground for stations, split up.
Station 1: max pull-ups at monkeybars, then squats
Station 2: swing-set abs, then squats
Station 3, run up Clubhouse steps then 5 burpees, back to pull-ups .
Rinse & repeat. Ten count.
Follow me along same road along ridge, up private road to Northern facing view from house w/ golf platform. Also noticed many shotgun shells (good thing no one was home). Beautiful views of valley below (overlooking Greenville to the east). Mary: Low dolly IC x 20, ABC’s IC x 11, Freddy Mercury IC x 15, Obliques IC, x 15, flapjack. Cliffhanger merkins- from stone platform IC x 14.
Cherokee run back up private drive, found another empty driveway for: Parter merkins (but had to make them 3 way), clap hand of guy to your right IC x 5- very uncoordinated Q!
Follow me up to stop sign, heading back home for:
Crabwalk to telephone pole/American flag (about 50 yards), lots of mumble chatter and weak effort from PAX 🙂
Cherokee run back (tried to find Brad’s trail, but Fizz led us astray!).
Stopped for dips on steep driveway: IC x 15
Stopped at Marchant/Jensen drive for planks: 30 sec, various
Suicides (same as yesterday).
Still more time on the clock. Continue down drive, BearCrawl up.
Head to doorstep for Dips IC x 20
Circle up for SSH x 10
Fizz took us out. Thanks to God for beautiful weather and great Fellowship.
Hope to do it again soon, per Leon with more PAX next time.
Took the F3-Shadow– “on the road.” The 1st annual “or” bi-annual Pax descended upon a cloudy-foggy Caesars Head, SC to hold their own beat down. A great group and an even better beat down. We missed our Shadow brethren, but it was time to take this this Thang on the road!
The Pax decided to start 30 mins later at 7:30 in order to really bring the heat. So with that, here is the Thang: (we started right out on the driveway of the house-No excuses for being late!)
SSH IC x 20 Windmills IC x 15 LSS IC x 15 Merkins IC x12 Rinse & Repeat 1x
Mosey down the “steep” driveway and around the corner to “Above The Clouds” Mountain house-our neighbors. Pax groaned as the driveway was very STEEP and knew what “goes down–must go up!”
Halfway down, Bear crawl down hill for 20 yrds then down to the house parking lot. Line up in the garage and run out and back (20 yrds): High Knees, Warrior Lunges, Butt Kickers.
Head to the grass for Mary: Low flutter(25), Box Cutters(20), Mason Twist(15), Obliques(12 each side), High Dolly (15).
Once the Pax was warm, it was time for 10-20-30-40-50. From the bottom of the hill work our way up to the top of the hill: 10 Burpees at the base, run up the hill 20 yrds for 20 Mtns Climbers, then 30 Sumo Squats, then 40 LBCs, finish with 50 single count Plank.
Once PAX recovered. Bear Crawl further up the Mtn road 1/2 way (30 yards), then Warrior lunge to to gravel driveway. Mosey through “Brad’s Trail” to community lodge- I’ll tell you the story later We encountered an empty keg of beer at the Lodge and almost ceased our beat down to see if the Keg was still functional–no go!
Mosey-ed to Lodge porch for a round of Grateful Dead. Then a slow Mosey to community circle. We then split up into 2 groups. We each went and ran the circle our separate ways when we met up up half way, we hit 5 burpees, then 5 burpees at the finish when we met up. .
Mosey to tennis house for Mary:
ABC IC x 15 Dying C’roach IC x 15 Low Flutter IC x 15 Freddy IC x 15 Heels to Heaven IC x 15
Mosey up the stairs to Tennis porch for Cliffhangers: Split up Pax for 2 sets of Merkins and Dips (10 Merkins and 15 Dips)
Mosey to lower lot for 10-20-30-40-50. back to base driveway: 10 Burpees, 20 Mtns Climbers, 30 Sumo Squats, 40 LBCs, 50 single count Plank.
Shuttle run down the driveway and up the hill back to home-base.
Finish with Calves. 15 regular-15 heels in-15 heels out
COT then Bean took us out
Bless Fizz/Manhole for a Great Breakfast. A Great day at the Sierra Nevada and Oskar Blues Breweries! You all missed a great day!
It wasn’t all 32 or even half that but I was grateful for the 8 souls who climbed out of their respective fartsacks to join YHC for a short but sweet Thursday Q at DHS.
Warm-O-Rama: (All IC – 2 rounds – x20 and then x15)
SSH, Windmills, Imperial Walkers, Squats, and Merkins
Let’s Mosey to the Rock Garden for…
The Thang: (grab a stone and circle up)(all IC)
Curls (x20), Overhead Press (x15 – just b/c someone chose poorly), OverHead Triceps Ext. (x20), Squats (x20) and Chest Press (x20) – Rinse and Repeat)
Mosey to the hidden corner for wall sits and balls to the wall (x2 each) – and a disclaimer, just b/c you don’t make it all the way through, or don’t know how to count, does not mean you should stop counting…..I won’t name names.
Mosey up the steps and around to the back of the school and down to the far side of the track for the next evolution…
Mary – (all IC and x20) LBC, Flutter Kicks, Mason Twist, Obliques (to each side), Freddie Mercury, Advanced Boat Canoe (x10), Low Dolly, Flutter Kicks
Run the straights and jog the curves (as a group) wait for the six before each straight
Stop at the bleachers for Dips (IC and x10) 3 times is the charm…and then mosey back out
2nd set of Run the straights and jog the curves (as a group) wait for the six before each straight
Jog up the stairs and back to the parking lot for
2 rounds – (IC and x10) hand release merkins and flutter kicks
Rambo took us out – well done lads
Arrived at 6:53 to find Yogi warming up wondering if anyone was going to show. Yours truly was happy to see that by 0700 we had even numbers – everyone would have a partner…..
WarmUp: Moseyed around the parking lot to circle up. 20 SSH and 20 Kodiak count Bird Dogs ensuring reaching proper stretch form that would make The Mole cry. [Editor’s Note: this in cadence bird dog warm up was the first sign that things were getting weird – although it is a good stretch.] Then mosey to the football bleachers for the spice!
1st Segment: Mixing it Up
A: Partner up for Partner Rows 10 Rows each partner. One partner stands over the other and grasp hands to perform an effective row. Homeboy and LAWDOG formed an incessant bond of non stop chatter that kept going and appears to continue on. [Editor’s Note: the partner on the ground was the one performing the row. To get an effective hold on said partner, the Pax standing over had to be positioned standing over the torso of the partner on the ground. You can image were partner on the grounds head would go as he pulled himself up. I continued to tell Homeboy to look me in the eyes because the only other place to look just felt wrong} After the Rows transition to 20 Mike Tyson’s OYO. Rinse and repeat for 3 sets.
B: No partners for this portion, although I thought I caught a glimpse of H&L holding hands. [Editor’s note: after the inverted row to crotch move, you formed a special bond with your partner] Pistol Squats 10L/10R mixed with 20 Dips for 3 sets.
2nd Segment: Back and Forth
-Taking the football field starting at the 0 yard line with 20 BigBoySitUps run to the 20 yard line for 20 Merkins and run BACKWARDS back to the goal line for another 20 BBSUS.
-Run to the 40 for 20 each leg Single Leg DeadLifts and run backwards back to the goal line for 20 BBSUS.
-Run to the 60 for 30 each leg Reverse Lunges and run backwards to the goal line for another 20 BBSUS.
-Run to 80 for 80 SUMO position Karate Punches to each side Rubicon count. Run backwards to goal line for 20 BBSUS.
-Run to the 100 and back to the 0 goalie. [Editor’s Note: I have no idea what a 0 goalie is]
->alternating planks and Superman’s led by Cricket for 30secs each (Crickets extended 30second count) for the 6 to get in. Homeboy and LawDog isolated themselves to the side to let the rest of us get accurate counts in.
—RINSE AND REPEAT—
3rd Segment: Dirty Hundreds
Starting at the goal line run to the opposite goal line. At every 10 yards perform a sprawl where your chest touches the ground. Run back to the goal line and Al Gore it for the 6. [Editor’s Note: this was no joke. It slowed some of my mumble chatter]
—RINSE AND REPEAT—
Cool Down: Mosey back to the flag for a little round of fire starting with: [Editor’s Note: After reminding Homeboy we still had a few minutes in our beatdown, he can join FIA at 8am]
– LawDog’s J-Los
– Wham-O’s (not to be misunderstood by HomeBoy) Iron Cross – we missed you Legionaire
– Yogi’s favorite painful Gorrilla Humpers [Editor’s Note: He is ready to Q the way he called that cadence count]
– Cricket’s unforgettable ab blaster [Editor Note: Apparently unforgettable enough for Hombre to remember the exercise is called the Freddie Mercury]
– HomeBoy’s finisher Burpees
COT: thankful for each man who showed up this morning remembering…..
– the boys on the Ruck over night
– Bloodhound’s recovery so he can lead another 666
– Wham-O’s church project for families
– Brother’s who lost jobs/in need of work – Kilo
– Safety for all traveling
Thankful for all you all. Remember to always medicate with condiments. And some spice to your life!!!
“I have set the Lord always before me; because he is at my right hand, I shall not be shaken.”
Psalms 16:8 ESV
“The name of the Lord is a strong tower; the righteous man runs into it and is safe.”
Proverbs 18:10 ESV
The gloom and the climate could not have been more perfect for a beatdown. As YHC pulled into the Big Creek parking lot, Body and Swiper were already set to reek havoc on the morning. With a total of 7 Pax present, we punched our time cards.
- Quick mosey to base of Kilimanjaro:
- SSH x 20 IC
- Copperhead squats x 15 IC
- Windmill x 12 IC
- The Hillbilly x 15
- Quick side trip to rock pile for generous size coupon.
- Dora 1-2-3
- 1- Partner 1- Backwards run up hill 2nd light poll, forward down partner2- squat press w/ coupon. 100 total
- 2- Partner 2- Backwards run up hill/down- partner 1 merkins x 100 total
- 3- Partner 1-Repeat back run/Forward to 2nd light- partner 2- pelvic thrusts x 75 total.
- Re-deposit coupons
- Quick mosey towards pavilion for Bruce Lee:
- 3 rounds- 20 reps each- 6 exercises.
- 1) Hammers 2)leg lift 3)LBC’s 4) heel touches 5)crunchy frogs 6) 100’s
- Feeling the burn just like Bruce himself!
- Mosey down hill through Roman Columns with Pax in Indian run towards small pavilion.
- 2 rounds-20 reps each IC
- Derkins and step-ups
- Grab coupons for Colt 45’s
- Mosey back to flag for Mary:
- Freddy Mercury x 15 IC compliments of Body.
- Upcoming Thanksgiving day flag football game at Webb Bridge
- Grow-Ruck coming soon
- Prayers for Darth and Mother’s heath
- Wiz’s M-prayers for her family and coping with cousins suicide
- Cracks family-uncle just passed away from cancer