17 for a dirty nasty one at the Skunk this AM.
THANG:
COP
20 SSH
10 swings
10 mountain climbers
20 swings
10 good mornings
30 swings
10 goblet squats
20 swings
10 snatches
10 swings
Partner up with similar KB, one dude on each end of the field. Note the orange cone in the middle.
Partner 11s
Start on opposite ends of the field. Start with 10 goblet squats, then run across and do and 1 swing. Keep running back and forth, decreasing squat reps and increasing swing reps by one each time. Bonus prize – each time partners cross in the middle at the cones, do 5 burpees each.
Line up for Ark Loader
P1 alternates swings and snatches, P2 does animal thing and sprints back
– Bear
– Crab
– Bearoke L
– Bearoke R
– Lunge
– Reverse Bear
– Suicide
– Double Suicide
Circle up – drop the two lightest KBs from the rotation and add in two 55lb bells. Take a step to the right.
If bell is lighter than the one you brought, do 10 snatches.
If bell is same as the one you brought, do 10 goblet squats
If bell is heavier than the one you brought, do 10 swings
Keep moving one slot the right until 6:15
SKIN:
Not much skin time today, busy trying to get some things done.
I did manage to self-smoke myself today about as much as I ever have (a somewhat common theme at my Qs, but definitely today). I was trying to come up with a good one without being able to do much running. I know it was tough for me, hope you boys got your moneys worth.
Burpees in the middle of the 11s was a rough addition. Didn’t even look good on paper.
Not sure how Team Spackler fared, given that he has started to substitute all burpees with blank stares. I think it got a little awkward.
Everyone seemed to manage the 50+ lb bells just fine in the final circle. I think some of you are sandbagging pretty hard with those 35s. My namby-pamby faint-a-riffic self did most of this workout with a 24kg bell today, so I know some of you can do even more.
Some dudes can bear crawl really fast, some can’t. I think it is a gene. Orange Whip got the gene.
Most I have sweated since the sombrero elevator stalled out during the last family vacation to South of the Border and we had to take the stairs to the top.
Comment away.
ANNOUNCEMENTS:
yes
A half dozen showed up even though there was no preblast. Here’s what I decided we would do at about 5:18 this morning –
La Cosa: El Cuarenta por Foxworth
Partner up and run to Foxworth (+/- 1 mile) – today’s partner pairing consisted of Swiper/Rachel, Cheese Curd/Daisy, and High Tide/Sunwalker.
Partner 1 runs the Foxworth Hill (up to Bedfordshire) and does burpees. Start with four and then add an additional one each trip up the hill.
While Partner 1 runs, Partner 2 does 40 reps of each exercise: merkins (during 1st trip), squats (next), flutters (next), repeat.
NMM
Welcome to sweat season. The front of YHC’s shirt was soaked to just past my tummy. A slight departure from when we last ran this in November.
High Tide ran in and out, and hereby is given extra credit #carbonfootprint
Daisy also ran in and out, but he lives across the street, but a deal is a deal #carbonfootprint
Swiper and Rachel are an illegal combination in four states. Get this, they started adding reps because they were waiting too long when the burpees got to 9+.
I’m starting to wonder if Cheese Curd has been using the same visor this whole time. I figure I would have smelled it by now if that was the case. Maybe he washes it frequently with the non-perfume stuff.
These are the things I think about when I’m standing there sucking wind and not exercising. Important things.
Announcements
Q school this Saturday with Alf, 0600 at the Panera at Arboretum. If you’ve never Q’d (Rachel), or suck at Q’ing (ahem), I highly recommend attending.
NoDa 5k this Saturday night. Come run around for 3.2 miles and drink with your boy.
Many thanks to High Tide for the escort home. That was the nicest accountability check I’ve ever gotten.
And many thanks to the rest of you for making SOFAWIB your exercise drug of choice.
5 PAX mocked the one hour mark as it moseyed on past them this morning at the infamous Black Diamond workout, which hopefully become revitalized. Some felt as it was starting to die out, so YHC made his best attempt to #smoke any PAX brave enough to take it on. The name has absolutely nothing to do with the workout. #enjoyitthough
Warm Up:
Mosey around the main level, then down the ramp to the basement level. Starting at the bottom, run up the ramp, 20 squats. Run across deck to bottom of the next ramp, 20 merkins, up the ramp to the top level, 10 burpees. Now that’s a warm up.
Tha Thang:
PAX circled at the bottom of the ramp to the top deck, and awaited instruction. Plan was to complete the following, in a round form, adding the next move each round. Round 1, #1. Round 2, #1 & #2. Etc.
Got half way through, and YHC remembered the weight plates that were still chillin in the bed of the truck, so the PAX took a short mosey around to the cars to grab those, and continued on through.
PAX, winded from the above, moseyed back to the cars to pick up some sandbags and extra plates, and headed across the parking lot outside the cave where YHC had stashed a couple MORE COUPONS!
5 PAX, 5 stations. Time was on station one, so rotate down as it was completed.
After two cycles of the above, YHC decided that was enough, and wanted to throw in one more horrible favorite of his. PAX moseyed back to the cave, and into the stairwell. BACKWARDS BEAR CRAWL UP THOSE STAIRS!! (thanks MT!) Derkins on the top to wait for the 6 (not because anyone was dragging, just one at a time up the stairs).
To finish, Sprint down the ramp, 10 Burpee Cannonball Pull-ups (knees up to chest, back parallel to ground, then pull up), and sprint back to the top.
Mary!
25 Heels to Heaven
10 Box cutters
10 reverse box cutters
10 Windshield wipers (5 each direction)
Naked Moleskin:
After Mr. Bean took a spill on Tuesday, BD was in need of a Q before it fell back off the map. YHC, being the only PAX to not miss one as of the recent re-launch, thought it the only way to keep the streak live. To celebrate an accomplishment that means nothing at all, YHC wanted to bring something extra to the table. Instead, he brought 15. As in minutes. And a whole lot of weight. Original plan was to have a “9 layers of hell” Dante’s Inferno style workout using the deck, but had second thoughts on pushing sleds and plates across the deck. The Murph was a backup plan that was waived thanks to the IL boys. Thus, you get the BB name. #doesntcount
First of all, Shout outs to JRR Tolkien and Fire Hazard (both hobbling around) for the donation of all the coupons, and Tolkien’s truck to haul them all around! No scratches were applied to the truck. #noworries
The PAX gathered around the cars, and considered splitting up to find Pebbles, who YHC believes is still tapering for the half marathon he ran last week. Due to this, there was actually little poking of the Panda this morning. The PAX was obviously grateful crushed from his coupons. There was a ton of controversy around the order of the “10 for 10” portion of today’s BD. YHC thought long and hard, but not sure there was actually a good order for them #suckednomatterwhat
Thin Mint has caught the SOB bug, and has become a regular in recent weeks. He crushed it all morning, as the rest of the PAX were chasing him for the whole 75 minutes. Look forward to his VQ, as he’ll be at Q school this weekend. Keep up the strong work brother!
Ringer and One Niner, both off strong weight vest finishes (neither of wish needed a dentist visit afterwards) of The Murph yesterday. Had they been tapering with Pebbles, we would have done many more Push-ups, pull-ups, and squats today. #imnotmadthough Luckily, we pushed and carried stuff for quite some time. #morefun
Fire Hazard was a strong 6 today, and only because he’s still #firehobbles. Glad to see you back out brother! Keep working back towards it. We need you to be strong for Asheville (so you dont drink all the beers). Again, thanks for the help with planning and the donation of the coupons.
As always, appreciate the chance to lead, and the commitment of some to come in search for something outside of the box. Look forward to the next!
Announcements:
Ringer takes the next BD.
Whetstone: F3 apprenticeship program. Reach out to Fire Hazard or Mario for more information in becoming a Mentor/Mentee
16 men showed up to do work this morning at #F3FastTwitch.
The Thang
Run around the parking lot loop then out onto Strawberry, right on Woodfox, left on Rounding Run, then a left onto Rising Meadow. Circle up at the first light for the soft cadence IWs x 15 and MCs x 15. Mosey to the top of the hill on Rising Meadow for the plan.
Run back and forth from top of Rising Meadow to bottom on Windbluff until 0610. Options were to just run it or to do 7s with squats at the top of Rising Meadow and merkins at the bottom of Windbluff.
At 0610, meet at Rising Meadow stop sign and run back to SCMS.
Moleskine
The distance of one loop is right at about a mile. There are rolling hills. It was not fun.
The TRuckster is no more. He has an orange Jeep now. It’s a hideous color. Rumor has it he’s going with purple doors and spare tire cover with Dabo Swinney’s face on it. Soul Glow said it was Bengals orange. Almost SG…while TR did leave early, he did make it past the first round.
Stumpy put down the #Swift kool-aid to join us, for his birthday no less. Solid work and happy birthday…monkey humpers were our gift to you.
All of a sudden #NoTrackTuesday and #TankTopTuesday became #NoShirtTuesday, as almost all the front guys went shirtless this morning. ProTip: #SoccerArms and #Manscaping must make you faster.
Strawberry came hauling in late Mr. Brady style and ran hard to catch us at the warm up. Said he almost blew chunks today…not sure if it was the hill climbs or the aforementioned #NoShirtTuesday that got him queasy. Either way, I’ll try harder next time.
Solid work by all the guys today. And a lot of encouragement as we all passed each other along the route. #Kumbaya
Alf’s Announcements
As always it’s a dangerous thing to go reading Twitter, especially when Happy is begging for q’s. But as I had to bow out of my q a few weeks ago, and Happy and the other UC pax have supported our launch of Mint Hill, I shouldn’t really complain now should I?
The Murph is a workout named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. The workout was one of Mike’s favorites and he’d named it ‘Body Armor.
I posted at the Metro convergence yesterday and we did a modified Murph, and I liked it a lot and thought it was easily modified for us ruckers (or backpackers as Horsehead likes to say). So we did sort of the following:
10 – Merkins
20 – Squats
30 – LBC (modify for ruck if needed)
Rinse and repeat several times until the q gets tired.
Next up we had some time for fun with rucks!
We played Pass The Ruck and Squat, Squat and Hold With the Ruck and finally Tunnel of Love (with the ruck).
There was much rejoicing from the pax when Tunnel of Love was called. Music to my ears!
I always feel a lot more accomplished this time of year surviving workouts in the hothouse of the Carolinas in the summer. It doesn’t seem right to not sweat like a large woman walking around an amusement park on the border of two states that may or may not rhyme with Sparolina.
Awesome job by all the pax out there. Always amazed and humbled by Lamont and Shepherd’s tenacity and strength. I’m gonna be like them when I grow up. Or at least I hope so.
Glass Joe was complaining, so I know I was doing something right.
Thanks for the chance to lead and keep rocking in the free world (aka Union County).
DT out.
Launching at 0515 for Regulars and at 0500 for Extra Credit, #F3Swift will be all about the Hill this week. Up-Down, Down-Up, etc., but Doubtful that any #F3BagpipeHillClimb segments will be broken @ifYoureSmart
For those keeping track of the Timer, we’ll be running Segments of:
13 PAX chose running the hills of Ballantyne Country Club instead of stoating about on Tuesday morning. Here’s what they did:
The THANG:
Moleskin:
Announcements:
8 patriotic PAX showed up to work on a Memorial Monday to reopen the Foxhole.
15 SSH IC
15 Imperial Walker
1 mile run
100 snatch
200 alternating press*
300 swings
1 mile run.
* or 100 press and 100 pull-ups
The PAX were given options on how to break up the sets (4 – 10 sets seemed to be the range) and which weight to use (some used a single bell for the duration, others alternated between a larger swinging bell and a smaller pressing bell).
As Mighty Mite mentioned so eloquently in his takeout, this was a suitable beginning for a day of remembrance, honoring the countless men and women that have given up everything so that we might have something to be thankful for. Solid group of PAX this morning for a KB Murph. Neither YHC or any of the other PAX had ever done Murph in this style (or at least no one claimed it); it sucked just as much as a standard Murph. Grip was pretty much shot halfway through which made everything, well…a lot more challenging.
Marlin brought out his speedy, soccer playin’, 2.0, “Nemo” (must have been named at a F3 Dads event, solid Pixar reference). Nemo crushed the Mile run, Marlin wasn’t far behind (figures, probably looking for him #dadjoke). High tide looked like he spilled a bag of oversized Skittles out of the back of his car after he had unloaded 42 kettlebells of all different colors (thanks for bringing out the spares HT); solid performance from the F3 kettle-veteran. Flint and Overhead, two relatively new PAX, not only showed up, but seemed to be enjoying themselves (most of the time) as they crushed the bell work; well done dudes. At one point, Frehley’s Comet got an extra burst of adrenaline and was crushing some KB presses to the booming beats of some 80’s Hair Band. In the morning sun, with the music and iron pumping, it kinda looked like one of those “Cenegenics” perpetual youth and strength commercials. YHC would be happy to be half as fit as that guy at 50+, Respect!! Mighty Mite did a solid job leading us and was first to finish the bell work and start the mile run; good call on re-opening the Foxhole, brother.
Remember to thank someone who is a vet or active duty military today. Memorial Day is not about a dang mattress sale, it’s about remembering the real deeds and real sacrifices of real men and real women. God Bless America.
Argonaut Out
— Note: Cobains on the late backblast. —
30 Dads (11) and 2.0’s (19) showed up for the inaugural #F3SOBDads at the Bull Ring in the heart of Ballantyne. Being the first of its kind, no one knew what to expect (YHC included). Here’s what we did.
The Thang:
The disclaimer was given and it was quickly pointed out that YHC is particularly “not professional” since the last boot camp attended was sometime during Christmastide. Even so, everyone followed out to the field of the bulls for a quick COP.
COP included SSH x 20, Mtn Climbers x 20, Daddy Elevators (merkins with kid on back) x 10, and Up & Downs (run in place on Up, plank/squat on Down) x several.
After COP, it was time for some chain freeze tag. However, there were a few new rules. Rule 1: 2 people were it and they must tag others with 1/2 pool noodle. Rule 2: Once someone is frozen, the only way to become unfrozen is to link up with someone. If anyone in the new chain gets touched, the whole chain is frozen until someone joins.
The first round had 2 people with pool noodles. Second round had 4 people with pool noodles. There was some mumble chatter about there being nothing wrong with a bunch of grown men running around holding hands and giggling like school girls. To those driving by on Ballantyne Corporate, keep driving… nothing to see here people…
After all chains were formed and the last person frozen, we formed groups of young kids, older kids, and adults. Each group was given a challenge to climb over an appropriate sized bull. The challenge was completed twice by most. Boom done.
Everyone found their dads/2.0’s and we were on the move down to the lake where there was a special surprise in store. There were only a few strange looks from the photographer trying to take baby pictures and the fishermen around the lake as 30 guys and girls came rumbling through the forest path down to the lake. Sorry folks, there is a workout that needs to occur.
We all gathered at the chalk words saying “Start Here” written on the sidewalk. Start what? Well an obstacle coarse for the kiddos and a trip around the lake with pain stations for the adults. After some instructions were given and the 2.0’s were ordered largest to smallest. The mayhem began and continued until it was water break time (~15 minutes later).
There were a bunch of child Larry Birds out there. It appears this may have not been their first rodeo on the obstacle course circuit. Nice work!
Once water break was over, the group moseyed back up to the field of bulls. The photographer gave a visible sigh of relief and the fishermen just glared as we retreated from the lake. As you were folks, as you were…
Upon entering the field of bulls for the second time, an Arc Loader (crab walk, bear crawl, duck walk) was perfectly executed by the 2.0’s. Everyone then assembled for a quick Tunnel of Dads for the kids to army crawl through. Stump Hugger’s 2.0 was small enough to squat walk through. Very funny to watch.
To finish things up, we split up into 2 groups of 2.0’s and 2 groups of Dads for a relay race. The 2.0’s voted for boys against girls so that is what we did. For the record, the girls won (but who’s counting?).
The Moleskine:
It was an excellent day for the start of #F3SOBDads and it was a fun group. Everyone gave it their all.
The water break after the obstacle course was not initially planned but was critical for keeping the 2.0’s cool in the hot morning temperatures. Nobody wants a mini-mutiny on their hands. The crisis was averted and the workout continued.
Some lessons were learned in the chain freeze tag. 1) It pays to not help anyone and just run around like a crazy person. 2) Once you are part of a chain, there is no more running. You just keep getting frozen repeatedly. 3) If a dad gets frozen and another dad saves them, there are a few awkward moments where you are running around hand-in-hand with another dude. Thankfully there were no cameras around or Frasier and YHC would be Twitter fodder.
Welcome to FNG John (Muppet) and his 2.0’s Jack (Creeper – self given) and Henry (Porkie – self given). It was great having you out and hope you come back each week in June for some more F3 Dads!
Overall, it was an awesome start! Thanks for making it great!
Announcements:
– Next week Paper Jam and Paper Clip are on Q for #F3SOBDads – Bull Ring 9:00 am
– The first #F3Dads starts at Col. Francis Beatty Park on Sat. 6/4 at 9:00 am Preblast
16 pac choose the other convergence this Memorial Day weekend to see how much their bodies could endure. It would be a race with 6 pain stations along the way. The one who completes the most laps wins the grand prize of liquid gold.
Warm up:
A tour around the school visiting the six stations for today’s race.
SSH X 20
IW X 15
MC X 15
Slow squats X 15
Slow Merkins X 10
Plank until everyone makes it around the school.
The race begins in the parking lot on the left side of the school.
Station 1: The Merkin circle on the curve, 5 incline, 5 left arm on curve, 5 decline, 5 right arm on the curve
Station 2: 2 100 yard sprints out and back
Station 3: At the playground 10 pullups
Station 4: At the basketball courts with kettle bells 20 swings, 20 squats and 20 deadlifts
Station 5: parking lot opposite side of the school hair burners 50 feet out and 50 feet back
200 yard run down Rea Road to the entrance of school
Station 6: with dumbbells 20 curls, 20 overhead presses
After race one minute of LBCs
Moleskin:
The winner of the race was Ickey Shuffle, to him went the Grand Prize of Liquid Gold, AKA Maple Syrup. Great job and great job by the whole pac pushing themselves. Each lap was tougher than the Q had expected. Not a whole lot of mumble chatter. Thanks for letting me Q it is always an honor. Thank you Pele for taking us out.
I hope everyone has a good Memorial Day weekend. Always remember those who served and gave their lives so we have the freedoms we do.