8 PAX rallied on Halloween morning for something terrifying: multiple rounds of kettlebell and exercises with no rest. Pick your “endurance bell” and lets get started.
The Thang: Circle up for warm-up – 15 IW, 15 low/slow squats, 15 merkins, 15 SSH ( all IC).
Mosey to pull-up bars for Round 1: max pull-ups, 20 lunge jumps, 10 CDDs IC, max pull-ups, 20 monkey humpers, 10 CDDs IC, max pull-ups, 15 jump squats, 10 CDDs IC.
Mosey back to KBs for Round 2, a 6 minute circuit with 45-60 seconds of movement and 0-15 seconds of rest. Exercies are Snatch, One arm swings, squats, deadlifts, KB merkins (2 hands on bell) and Burpees.
“Round 3”: Lap around the school and 2 hand swings until 6 arrives. Everybody gets in at least 20 swings.
**Repeato Rounds 1,2, and 3.**
At this point, everybody looking a little scared. We finished with a little less endurance, a little more strength. Upright rows x 10 IC, Tricep Extensions x 15, Curls x 10. Repeat. Bear crawls ~ 20 yards. 10 bent over rows each side, 15 squat thrusters.
Moleskine: Strong effort by the PAX this morning. We kept it moving throughout and everybody was keeping up with only a little grumbling. An honor to lead as always.
Announcements: Sign up for the Christmas party damn it.
8 PAX broke new ground at #F3daVinci and conquered the sleeping giant #TamarronBurgundy, a significant hill that was lying in wait near the dV AO (#Murderwho?). We welcomed back recent FNG’s Practice? and Escobar, who triumphantly returned for their 2nd posts against their better judgement. Fire Hazard was not present.
Mosey to fountain at Southwest corner of Ardrey Kell & Rea Rd intersection for COP:
Starting at the COP fountain, there are 10 office buildings in a row that face Rea Rd. Mosey South parallel to Rea Rd. At end of 1st building do 1 burpee. At end of 2nd building do 2 burpees. And so on, all the way to 10th building (55 total burpees). Plank for the 6.
Mosey South on Rea Rd. to Landen Meadows subdivision.
#TamarronBurgundy (new Strava segment on 6.7% grade hill)
Mosey back home using Ardrey Kell, planking a few times along the way for the 6.
Once again, the PAX of F3nation will launch from the Vine Restaurant in Ballantyne for the weekly workout known as Swift. What’s different this week, other than you being several ounces (hopefully not pounds) into a candy stupor, is that there will be a PAX choice depending on your training goals for the Fall. We’ll have the XL and the HD options on the table.
Posted on behalf of Pogo:
With the World Series in full swing we took an opportunity to run the bases at F3Commiment:
1 lap around the cars
Side Straddle Hop x 40
Mountain Climbers x 30
Merkin x 10
Imperial Walker x 30
Mosey to First Base:
Pickup a rock. Partner up. Partner 1 karaoke w rock/ jog curves, around the upper lot. Partner 2 squat and press. Switch. Repeat with exercise of Lumberjacks and deadlifts. Alternate running with the rock and exercising with the rock. Put the rock back.
Mosey to Second Base:
Hills. Partner Up. Partner 1 Up the hill forwards, down the hill forwards, up the hill backward, down the hill backward. Partner 2 Exercise Squats. Repeat with exercise of lunges and side lunges. Alternate running hills and leg exercises.
Mosey to Third Base:
Brick Pile – pickup 2 bricks = 10 pounds. 10 x 10 / 100’s. 10 Exercises with the bricks 10 reps each. 1) Front Raises, 2) Side Raises 3) Shoulder Press 4) Standing Fly 5) triceps extensions 6) upright rows 7) side shrugs / rows 8) bent over rows 9) reverse fly 10) curls. Run to gate with bricks 10 side plank, phelps merkin, side plank. Run to concession stand with bricks 10 more, run to tennis courts 10 more. Back to brick pile for another round of 100’s. Lifted 2000 pounds.
Mosey toward Home got caught in a pickle at the back of the school:
Ab work 40 LBC’s. Alphabet. Russian Hammer.
Mosey all the way to home base:
4 minutes left. Celebrate the home run with Merkin’s to Moby’s Flower (Bring Sally Up, Bring Sally Down)
Ye Naked Moleskin
Great workout. Enjoyed meeting Crabcake for the first time. I can always count on Popeye to be there. Snowflake also consistent. Camacho was there on time!
Area51 Christmas Party Dec 2nd
10 PAX put on their costumes for an early Halloween party. One Eye had a premonition Sunday night that there would be extra tricks early on Halloween but overcame any anxiety and showed up anyway.
The Thang: COP – SSH, Mnt climbers, 5 burpees
Mosey to back of YHC SUV and decide if you want 0, 1, or 2 pavers. YHC was impressed as all PAX save one (who is in recovery mode – smart choice) selected 2 pavers.
Mosey down Carmel to brick wall for wall sit and quick 25 push presses OYO. Mosey down to entrance to Tufton Brae for 15 man maker merkins. Mosey down to Mill Pond for start of main event.
Run down Mill Pond, stopping at each street light on the right for 10 hand release merkins (sucked). Stop at top of steep hill for a ladder. Run down hill and take left down School House to bottom of hill. Turn around and run back to top, stopping at each turn for paver curls/presses/lateral extensions working up the ladder from 1-12 (3 laps). Plank for the six and then repeat the run down and up with 5 hand release merkins at each turn (4 stops for 20 MMM). Run back out to Carmel, stopping at each light for squats, starting with 2 and increasing by 2 at each light (up to 14). Lunge walk from light 7 to light 8 and plank for the six.
Run back to Tufton Brae for a few minutes of mary (flutter, dolly, protractor – all with pavers extended). Then back to wall for alternating shoulder presses and holding pavers extended out (25, 15, 10).
Run back to the church for several sprints to run out the clock and finish with 3 burpees (YHC likes to finish on time and we only had 15 seconds).
This workout is repeat from a few years ago (long time since I Q’d at DMZ). No need to reinvent the wheel when you know what works. Running up Mill Pond with two pavers just sucks after doing way too many man maker merkins (actually sucks even without them).
One eye must have thought we all had both eyes shut – he was walking and performing the curl/press/lateral extensions simultaneously for a little advantage. It was a veteran move although Hamlet claimed One Eye didn’t need to “cheat” to win a running race (I should have asked Hamlet to keep his trap shut). Hamlet was running strong after a 3 or 4 year absence – I think that was the last time I saw him out.
Announcements – Plenty of opportunity to work with kids from disadvantaged homes via PAX work at Billingsville and AG. These kids can really benefit from relationships with adults who are open to let them experience new activities and we can match interested men with kids in the program. Contact me for more information.
As always, an honor and a privilege to lead such a great group.
15 men prepared themselves for Halloween consumption. Here is what they did.
Side straddle hops x100
Mountain climbers x75
Low flutters x50
We mosey’d around both schools, with periodic stops for exercises: chest (merkins, diamonds, wide-arms, staggers, dips), shoulders (dry-docks, donkey kicks, people’s chair), legs (squats, sumo squats, jumping lunges, one-legged squats), and abs (heels2heaven, bicycle, dying cockroach, flutters, protractor, knee-ups, mountain climbers). All in all, it was a good day.
Love me some Union County. I’m on vacation through Thanksgiving, so looking forward to hitting it with you guys all month.
Great to have FNG Goodfella out with us this morning. Although a New Jersey native, and tough guy on the outside, there is no friend you would rather have. Always friendly, welcoming, and opening, this is the guy you know instantly, when you meet him, that you could call at 3am when you need to bury a body. (Figuratively speaking, of course.) And the man has some fitness! Most new guys would have been sucking wind out there today, but this wasn’t nuthin’ for Goodfella.
Dirty Bird is flat-out inspiring. Let me say it again: inspiring. We kept a decent pace today, and Dirty Bird never let us, despite carrying some extra baggage that he is soon going to shed. Feeling tired? Tempted to pass on those next few reps? Take a look back at Dirty Bird, who never quits, and think again.
And how about Posse? The dude is modeling underwear these days, and reports that he is down 45 pounds! That is some work. Work!
Lots of motors out there today, but sad to say I am still getting to know many of you. Look forward to it.
Keep Transporter in your prayers, whose dad passed over the weekend.
We are starting a new book for our 3rd F group, #F3Sanctuary, which is moving to Monday nights at 7:30pm at Brooklyn Pizza. This is a group of badasses, looking to get to the next level with the Lord. I can barely make it through a week without time with these men, and hope you will join us. Our tentative start date is a week from today, 11/7, but that is tentative since Transporter is our leader. Stay tuned on the website and twitter.
A bunch of guys did the Spartan Beast this weekend. Dasher was too tired to post this morning after it. Posse was not.
15 men worked out at McKee Road Elementary School. We did:
-Who needs a warm up, right? I exited my 1982 Ferrari and we got straight to work… running the standard 800 meter course
-Another 800 meters at full speeed
-Then the required warm up… SSH, IW and Squats
-Then one more full speed 800 meters
-Then some time on the wall
-Then a medley of merkins… wide arm-regular-military-diamond-fingertip-diamond-military-regular- wide arm
-Then some station work at the playground… pull ups and dips, pull ups and dips, pull ups and dips
-A bit more running… close with Mary.
I would have been on time for the workout, but when I came downstairs at my house this morning I could see that my 15-year old son went to bed last night without cleaning up after himself in the kitchen… brownies weren’t covered, pumpkin dessert wasn’t put back on the fridge, orange juice was open and on the counter, vegetable tray was without the lid and not put back in the fridge… so, I had to stir him up and get him take care of things before I left for the workout.
Good work out there this morning guys. Squid’s form was a perfect 10. Pop Tart was looking a bit like Mrs. Doubtfire with his Halloween wig. McGee’s shirt was too small. O’T was sweating excessively, given the mild weather conditions. And Paper Jam with the one-liner of the workout.. “That’s all they needed” [you had to be there].
Posted on behalf of O’Tannebaum
7 men showed up at 7 am and 2 a few minutes later for a stimulating October surprise on the wonderful fields at McKee Road elementary school!
Begin with 1 mile Fun Run down through the lower field, through the woods and the neighborhood, and back accross the soccer fields where we picked up Matlock and Floorslapper.
Line up on the lower lot for SSH x 20 with side lunge across and repeat.
Plank and Peter Parkers in cadence x 10
Plank and Merkins in cadence x 10, Mosey to small field with track (under repair) for Team Work.
Start with teams of three:
One man runs the length of the field, at each end team members are doing burpees x 5 and called exercise (squat jumps) (merkins) ladders 10-20-30-40.
Mosey to the wall for BTW 2 sets holding and walking plus one set reverse hand stand and wall merkins.
Mosey to playground for Pullups & Dips (3 X 15-10-5) with a short run in between.
Next, on your back with the “dying cockroach” and Knee ups 3 X 15-10 (last set 5 toes to bahh).
Finish with Modified Starfish (modified to three stations due to time). Merkins, One leg Squats, Dry docks X 20
Mary—Freedie Mercury 2 sets in cadence X 10, and LBCs X10
Mosey to finish COP
We stayed together as a group for most of the workout! Everyone performed well and is better for it! Thanks for following my lead and letting me boss you around! Matlock shared a special family story regarding his wife’s successful transition at work and we remind everyone of the Joe Davis run coming up in the future.