Author: f3monk

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Merkin Corners

 

4 fine PAX at the Compound this morning: Hightower, YNAB, sidecar, & Monk (QIC)

Warm-up: SSH, Rockette Hillbillies, Mountain Man Poopers, Bat Wings, mosey to Compound’s theater of ‘outside’ operations in the underground parking lot. 

Bernie Sanders modified slightly to prepare for Burp Back Mountain (next): Ran backwards up the ramp to the garage entrance, then ran forward back down into garage.  Repeato a few times.

Burp Back Mountain: Runner proceeded backward up the hill/forward down the hill 2X while the partner performed burpees. Alternate running with burpees until 100 total burpees were completed.

Four Corners: Asked the PAX for their favorite exercises and we ended up with 10 monkey humpers, 20 mountain climbers, 30 LBC’s (b/c Sidecar wanted an abs workout), & 40 sumo-ish squats. Then performed the exercises in reverse back to start. 

With a bit of time left, I needed another exercise. Thinking we hadn’t had much of an upper body workout, I came up with what I call “Merkin Corners”: Four corners where all the exercises are some form of merkin, today: 10 diamonds, 20 wide-arms, 30 regular, 40 regular. Sprints from corner to corner.

Announcements: F3 couples cocktails event coming soon. Hightower will post details. QSource starts up again in January on Thursday evenings at a location TBD, convenient for guys in Arlington, Burke, Fairfax. Someone suggested Mosaic District; send other recommendations if you have them.

Thoughts & Prayers: Hightower’s dad undergoing radiation therapy; Monk’s step-father who recently fell and broke his hip.

Monk

 

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That Beatdown’s Got Legs

We were 5 strong at the Compound this morning: Adman, Nano, Sidecar, YNAB & Monk.

As I made my DEINKE yesterday evening, I got the idea of typing “legs” into the Exicon and came up with this:

Warm-up: SSH, Arm circles, Dogs, Cobra, Rockette Hillbillies, Mountain Man Poopers, mosey to Market parking deck, which has about 8 flights of stairs, or at least it felt like it.

The Thang:

Thang 1: A version of the Leg Wrecker + Everest: One group holds an Al Gore. The other group climbs a flight of stairs by zombie walk (this looks idiotic but takes coordination), and holds Al Gore (this just looks idiotic). The other group zombie-walks a flight to catch the other group. Alternate this way to the top deck, where we performed … 

Thang 2: 11’s with Mike Tysons on one end and No Surrenders on the other. Then back down the stairs by …

Thang 3: Grizzcalator to descend the stairs, one at a time in plank position, with a merkin on each stair. With 0615 fast approaching, we moseyed back to while talking about the …

Announcements: I forgot what they were. Did I mention my 52nd b’day is just over a month away? I’ll post a wish list soon.

Really enjoyed this crew this morning. Looking forward to Turkey Trot around Lake Accotink tomorrow at 0700 (that was one of the announcements.)

Monk-out

 

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Chilly B.O.M.B.S.

Kept moving on a 25 degree morning at Olympus, aka. Lake Braddock Secondary School.

Warm-up = SSH, LBC, dogs up and down, Toy Soldiers, Good Mornin’s & arm circles

mosey to stairs for B.O.M.B.S. We were only three–Hightower, Dunder, and YHC. Two ran while the third did the exercise, beginning with Overhead Claps (100), Merkins (150), Big Boy Situps (200) & Squats (250). My usual modification: the runners do 5 Burpees in the middle of the run–top of the stairs today.

We finished early, noticed that some of our coupons had been strewn about campus, picked them up, and did a few rounds of: curls, rows, tricep curls, K-bell swings, & shoulder presses.

Mary: LBCs, Freddie Merc’s Ring o Fire, & a few others I forgot.

Announcements:

  • The Love Train running/rucking workout is launched (Hightower: I included rucking so you have NO EXCUSE!)
  • 2nd F next Saturday Axe Throwing

COT

Monk

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The Love Train picks up 2 passengers

Voyage #2 of The Love Train picked up a couple of new riders: Elvis + his FNG brother, a real estate guy we nicknamed Short Sale.

We ran 6.5 miles, 8:11min/mi down the W&OD from Vienna to Idylwood Park and back.

Conversation topics ranged from Bone’s explanation of the Cold War to how to scare up a job transition on short notice. I learned that F3 Elvis used to look like the big (real) Elvis and now looks like the lean Elvis. Go F3 + Elvis!

Announcements: Vote on Slack for a new QSource meeting time/day. Lots of 3rdF volunteer opportunities. See Slack channel

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F3 The Love Train Rolls Out Of The Station

F3 The Love Train rolled out of the Vienna Train Station this morning at 0630 with Bone, JAG and YHC. We ran down the W&OD Trail for just over 3 miles and turned around.

Among the many conversation topics, Bone had the brilliant idea of forming an F3 The Capital team for the BRR 2020 (that’s Blue Ridge Relay). I ran it in 2016 & 2018 with some of my F3 Gastonia brothers, and they remain some of my closest F3 friends. Half-way through it in 2016, we all decided it was a stupid idea, we’re 1 & done, and never to return. Moods changed as we crossed the finished line, and within two hours we were all signed up for the next one.

So what do you say F3 The Capital? Are there 12 worthy men to run through the NC mountains next September?

Coffeeteria: After the run we walked to Cafe Amouri to continue the conversation. There we met a family with a newborn and two parents trying to figure out to restart their workout routine. I hope we’ll see the dad soon!

Monk