So last Friday after YHC got back from ENC and Raleigh he ran into Gavel at HH in Belmont. Gavel said he had it at The Yank but if anyone wanted it, step up! So YHC did just that. And a collective groan went up among the natives! Here’s why:

COP:

SS – Burpees X 5

IWs X 20

Gravel Pickers X 20

Tesla Stretches

Mtn. Climbers X 20

Half pipe time!

Top: 20 step ups total, 2 burpees at bottom of the hill at fountain, 10 MHs on the next top, back the other way w/2 burpee bottom. 2X.

Head to the field of Dreams!

Herbbies ,(dedicated to the late, great Herb Brooks, coach of the US Hockey team in 1980 that beat the Soviets) and his conditioning fanaticism which worked.

5 burpees, run across the field.

5 burpees, 10 jump squats, run

5 burpees, 10 jump squats, 15 CDDs, run

5 burpees, 10 jump squats, 15 CDDs, 20 merkins, run

5 burpees, 10 jump squats, 15 CDDs, 20 merkins, 25 SSH

Broad jump halfway back, 5 rounds of chop-chop grass drills.

Burpee broad jump to the other side, rinse and repeat last round above.

Adjourn for another half pipe as above. Wind up on the playground.

10 pull ups

10 LBCs

10 HR merkins.

Run to the top of the stairs and give us a burpee.

3X

4th Quarter! Bear Bryant time. Winning is not imperative but getting tougher in the 4th quarter is! So, let’s make it happen.

BEAR CRAWL SLALOM! Pax was gassed (as they should be) so this was tough. Everyone got I think 3 if not 4 turns.

SSH X 10

Middle of the field for chop-chop grass drill again. This time when Q said “go” instead of “down” sprint to the finish.

Back to the benches.

10 dips.

10 dirkins

10 step ups.

Done! Go to the flag.

NMM:

We put the work in here boys! Just like we always do. That’s a good thing! Need a push don’t we? And maybe some buttermilk to make it all go down right.

Prayers up for Anchorman right now. We got him. Others as well.

Privilege to lead The Fighting Yank always.

Tesla

I’ve been working on making it out to each of our regions weekday Bootcamp AOs. I am waiting to see new faces and workout in new places. So when it was put out on the ol’ interwebs that Mt. Hollywood needs a Q this week I was like why not. As fate would have it I’ve never most of these men and I’ve never been there for a workout let alone a Q so no better time to go right.  Once there I knew mostly what I wanted to do and I’m pretty good at making things up as I go along.  So after a good warmup we were off heading straight into downtown. We stopped at each pole along the way in for 10 deep squats. We then stopped at the intersection Main St. to stretch and workout the stiffness in the lower body. All limbered back up so we’re going head down to 273 aka Highland St. this time stopping at each decorative light pole along the way for 10 HR Merkins. We headed back up to the CBD shop for some more recovery work this time focusing on the upper body. We then cut down the back alley behind the downtown businesses where we finished things of with a little DORA  core work. 100 Big Boys, 200 LBCs, & 300 Flutters. We’re now pressed for time so with a quick dash between the buildings and back up Central to the Flag. With perfect timing we rolled into the parking lot just in time for the Pledge and COT only after I catch my breath that is. I’ll tell you what trust me when I say these Men of Mt. Hollywood ain’t no joke. I was the lead but I spent much of my time chasing these guys down. I’d give them a task and they’d attack it like a swarm of angry yellow jackets. Great work men and thanks Blueprint for the invite.

Folsom Nationals 2/10 – 0630

Many Prayers Spoken and Unspoken

Gather, Disclaimer and mosey a little to get the blood flowing.  We ran by and picked up Watts Up and chased off Ocho.

Warmup:  SSH x10IC, Gravel Pickers x10 IC, arm circles.

Thang: Cool breezy morning and it has been a while since the DOD was brought out.  Lots of newer faces that I have never seen at a workout.  This is only good for about once a quarter in total and I hadn’t seen it so out comes the Deck of Death. First, we go thru the principles, in order…

Each pax pics a card.  We do the work and if its a number card, we add a 1 in front.  Certain ones have distances that we set, others we do OYO or IC.  Lots of chatter and good work.  Nutria tried to bury an exercise and as luck would have it, we finished with 25 burpees.  YHC didnt make it, but Slaw did for sure and I was counting with him.  Anyone remember that one run where I passed Dr. Seuss at the end for a kill???

Announcements: Folsom Winternationals 2/10 @6:30, 2nd F Lunch 2/21, Freon Birthday Q at Tequilas, Q School 3/2

TAPS:  Allen Tate’s son, Flintstones friends with pregnancy, Anchorman, Breakers Aunt, Cherie Berry’s dad, Jackson(s), Huckleberry, Turtleman, Jane Fonda, Montana, Alma Maters friend with Cancer

Pledge

Out

Moleskin:  I am giving points to those who showed up and did work.  Why?  Because I can and I have the power to do so and it will stir some things up.  If Seuss cant stay for COT, but does that workout, that’s on him.  If Flintstone goes for an easy drive around Belmont looking at houess and wants the credit instead of pushing himself, Y A Y….

Two GROUPS showed up this morning to push themselves, share leadership skills, and enjoy fellowship with their F3 brothers. We had a community group of ruckers and a community group of runners. Some of both groups got in some EC. Afterwards we enjoyed some warm coffee and QSource.

The Pledge

COT

• Announcements
• Prayer request

YHC closed us in prayer

Day one PR challenge and I’ve got rep and count cheaters at the first workout. We did a simple WOD but it was a ton of reps.
Round 1 100 reps. each – Merkins, Squats, Big Boys, and SSHs. Rinse repeat but drop the reps. by 25 until you get to a final round of 25 each. This was very similar to our PT test with the exception of the useless running which I intentionally left out. There was however a timer and every 3 minutes we stopped where we were and did 3 burpees. Very simple but very effective. You’ve got to pace yourself in those first two marathon rounds so that your body doesn’t die before you get to the sprint rounds.

Well first thing I saw when we started was someone doing half reps.Then I’ve got Ball Joint and SA tag teaming reps looking like Midnight Express after the Road Warriors kicked the snot out of them at The Starcade 89’ Scaffold Match. Next I saw the worst version of face down arse up crawling on your knees Merkins I’ve ever seen. I guess that’s the version you want to practice if your boss has a tiny desk. I can tell you now that the things I saw out here today are burned into my brain and I can’t unsee them. I heard a hey man It’s You vs You. Well if we’re going to cheat that bad we need to change that motto to If You Ain’t Cheating Then You Ain’t Trying. It wasn’t all bad though I had guys pushing and grinding through the suck. On another high note I had the Peoples Champ back out here in the Gloom with us this am and he appeared to have picked up right where he left off before Lynn Good abducted him last month. Then there was Westside this guy is like the original Terminator literally said nothing just grinding through rep after rep with impeccable form and performance. He’s the only one to get through the all rounds from what I could tell. Dude went Beast Mode.

We finally got through that mess and headed back up for the Pledge and COT.

Folsom Winter Nationals 2/10 at 0630

There were several spoken and unspoken prayers. As always we’ve got way too many things to be thankful and give praise for.

Thanks For The Support and Opportunity.

Well that’s all for now I’m sure I will get the chance to critique more of you guys in the near future. Until then remember If You Ain’t Cheating then You Ain’t Trying.

With pushing rocks starting we had a big crowd (15) at Midoriyama.  The days are getting a little longer and I felt like it would be a good day for some ultimate frisbee.  It was a really fun game but the outcome was the same. GOOD WORK LEPPARD!!!

Announcements:

Pushing Rocks

Canned food drive at Folsom nationals

Rice n beans 2/13

Prayers:

Wojo dad

Anchorman

Turtleman

Skeet family

Out of Range Post & Q from Clutch – Alma Mater & Radar attended as well

AO/Region: Crows Nest – Lake Wylie

It was good to be back at the Lake this morning!

We started off with a typical F3 warm up: SSH, Imperial Walkers, Moroccan Nigh Clubs, Windmills, Produce Pickers, and Hillbilly Walkers.

Then we mosied over to the picnic shelter for a few rounds of work that included: 10 Step ups each leg, 10 dips, 10 split squats each leg, and 10 incline merkins. We followed each set up with a lap around the basketball court. We did 3 sets.

After that everyone got excited for an “Ab Destroyer” Dora. We did 100 in and out on the swings, 150 big boys, and 200 LBC’s

That left us just enough time to run a set of hillside 11’s, with CDD’s at the bottom and jump squats at the top.

We gratefully made it back to COT to meet up with the runners!

Thanks Sprocket for the opportunity to lead!

-Clutch

8 PAX came out to move with weight this fine morning!

No FNG’s, quick disclaimer, and mosey to the back of church

COP

SSH, LSQ, Imperial Walkers, Hillbillies, Mountain Climbers, Brief Broga, Merkins.

Each PAX grabbed a block and we assembled at the field.

The Thang – All About the Benjamins

The main focus with everything was 100 (hence Benjamin)

PAX complete exercise called out by Q then lunge walk 25 yards.  R&R for 4 times = 100 yards

Completed 3 Rounds

Exercises included – Curls, LSQ, Overhead Press, Big Boy Sit Ups, WW3’s, Chest Press, Drag Throughs, Bent Over Rows, LBC’s, Mountain Climbers, Irkins,

Overall 300 reps of exercises and 300 yards of Lunges

Mosey to round about for Bear Crawl. In single file around the round about for 3 laps totaling 100 Yards

Moved on to “Need for Speed”

PAX split into groups of 4 and ran 25 yard sprints R&R for 3 Rounds totaling 300 yards

Quick 6 around the church with blocks to replace them at their original home

All you got back to the flag for MARY

Finished with WW’2s to the tune of Bring Sally Up Bring Sally Down

COT

Need help for Rice and Beans (Check Slack)

Prayers for Cherie Berry’s Dad as he is in the Hospital with heart condition

Continued prayers for Montana and his recovery

Any and all unspoken requests

Pleasure to lead Gentlemen

SYITG!