I had a feeling on the way to the gloom of #Outland today may be a light numbers day. Double E’s on Q so everyone thinks we are going to run 50 miles #wedid. It looked like it would be a solo workout until about 4 minutes till 7 when Dio from #F3ChapelHill shows up ready to go. Wait a State guy and a Chapel Hill Guy alone in the gloom? Two in and One out maybe? Luckily, the Count shows up with his 2.0 to mediate and with no time to spare, time to roll out!
PRE-THANG!
Advertised 0600 Pre-Run went smooth, Solo Run, Normal Bo stop #FasterAfter
COP
Warmup Hairband Half around Hill to Bus Parking Lot
SSH x 25 IC
IW x 15 IC
10 x Burpees
WINDMILL x 15 IC
Slow 3 Count Merkins x 15 IC w/ 6″ holds
MAIN EVENT
Burpee / Broadjumpers length of Bus Lot at each line x 21
EE Left his phone at the beginning so have to head back to start
Bear Crawl / 3 x Merkins @ every other line back to start
Indian Run to Elem Playground
Along the way Karaoke R/L, Backwards Run
Long Lunge walk along entire length of Fence
At Playground 2 Rounds of:5 x Pull-Ups
20 x Merkins
20 x Dips
20 x Merkins
5 x Pull-Ups
Run a Lap around Track
25 x Swinging Donkey Kickers
Mosey back towards PMS but stop at Elem School for Wall Time:
PC w AP x 50
15 x Wall Donkey Kickers
PC w AP x 100
15 x Wall Donkey Kickers
Mosey to Cinder Blocks area and Grab a Block:
15 x Bicep Curlers
15 x Overhead Triceps Extensions
15 x Block Squats
15 x Ground to Overhead Thrusters
Replace Blocks
Run Back towards school
UP/Down Stairs
Stair Rail Crawl Up – Repeat Other Facing other Direction Up
Run to front of School for:
2MOM:
25 x Flutter IC
20 x Dolly IC
20 x Freddy Mercury IC
Protractor with lots of counted holds!
D-O-N-E!!!
COT
– Continued Prayers for GJ’s M
– Continued Prayers for DT and his move South of the Border
– Continued Prayers for the Count’s Family
– Continued Prayers for Donut Hole’s Move
MOLESKIN
– WHERE HAVE THE OUTLANDERS GONE? I thought I was going to have a Solo Sweat Fest until a couple of minutes before the workout. WHERE ARE YOU GUYS HIDING? TIME TO GET OUT OF BED AND BACK IN THE GLOOM!
– Great to have DOI (Dad of Iceman) come visit the Outland from #F3ChapelHill today. Apparently his son (F3 Iceman) is a beast and is trying out for the Junior Checkers at the Extreme Ice Center nearby #WatchOutGretsky! Doi pushed hard today and we resolved NC State vs. Carolina issues by midway through the workout!! #Strong
– The Count was beastin’ through the workout and never quits. It was not easy today for sure, but he just works and works and works, dry heaves, and works some more! Not sure the McDonald’s will ever be the same as he went MIA from 2nd F for about an Hour and 45 minutes in the #Single Stall at the Golden Arches. I know when he finally came out, the man was ready to tackle the Big Breakfast!! What happens in McD’s Mens Room stays in McD’s Men’s room!
Always a Time in the Outland!
Double E
12 PAX pulled up to SVMS to see a #garagesale of what turned out to be part of EE’s Metal Toybox. Various KB’s and Dumbell’s and of course epoxy 45# plates in a pile just waiting to get slung around some! So what’s missing? “EE did you bring the tunes?” Apparently, #F3Overdrive is (un)famous for the best music in all of F3??? #selfproclaimed. Sorry, No music Fellas. I just want to hear Grunts from Pain!
Hair Band Half Marathon around Sidewalk including Karaoke R/L, Shuffle R/L, Backwards, Butt Kickers
Lunge Walk Parking Lot – Circle UP
COP
15 x IW IC
15 x LSS IC
25 x SSH IC
Jabberwocky pulls up tardy so all PAX Circle around his car and do 10 x Burpees OYO
THE THANG:
Grab a Toy (KB/DB) and perform the following exercises starting with 1 rep of each exercise and increase reps by 1 until we reach 10 reps of each.
10 LBC’s before each Rep increase
Round 1:
2-Hand KB Swing
Bicep Curls
Tricep Extensions
Ground to Overhead Thrusters
SSH x 25 IC
Head over to 45# Plates and form 2 Teams
Team Members take turns Hairburning around parking lot while waiting Pax perform 4 x Burpees at each member transition
Repeat Hair Band Half Marathon around Sidewalk including Karaoke R/L, Shuffle R/L, Backwards, Butt Kickers
Lunge Walk Parking Lot – Circle UP
Grab Your Toys again!
Round 2:
2-Hand KB Swing
Upright Rows
KB Merkins (alternating L/R Hands on Bell)
7 Mins to spare – BACK TO THE PLATE-Burners / BURPEES around the parking lot
1.5 MOM – DON’T DROP YOUR FEET
15 x Flutter
15 x Dolly
15 x Rosalita
10 x Heals to Heaven OYO
DONE!!
Mule-Skin:
Great Job by all today for sure! If you did not get smoked by the rounds of KB exercises, it is probably time to upgrade your KB +5 or +10lbs. Yes You can do it and yes you will be better for it. Or switch with your #partner like Bernanke did (which was kind of an awesome moment in that I never really saw HB approve of stealing his KB!!) I did see a few tootsie pops out there and thought it was a tasty snack until they were being thrown around. The Plates never fail as a crowd pleaser. You all know you can’t get enough metal grinding plate burning action! Good to see Donut Hole’s 2.0’s getting their work in early in the morning as well! We sure will miss you guys and let us know if you need any help with the move!! Hey Strong work, lots of Sweat, Great Tunes #sweetsoundofgnashingofteeth and good times at Overdrive. Thanks for the invite to Q HB!
Announcements:
– SIGN UP TO Q THRIVE, OVERDRIVE & OUTLAND…. TODAY! OR HB WILL SNEAK MIRALAX IN YOUR WHEATIES
– Prayers for GJ and his M (Paige) for upcoming Dr. Appts / Results / Healing
– Prayers for DH and his family as he moves closer to his work (Concord Area) – He Will be coming to Overdrive/Outland anyway every Saturday no matter how far he has to drive!!
Always Enjoy the Gloom, no matter how stinky we make it!!
Double E
5 PAX assumed that just because it is Officially Summer, it would be a good idea to pull a #FerrisBueller and Skip Q-School ! Principal Rooney may be fooled by the nonsense but Double E’s punishment was real!
PRE-THANG
GJ & EE for an 0600 PreRun w/ Q-School Drop Off / Fly By after 3.5 miles
THAT THANG
Hair Band Half Marathon around Hill to #Empty Bus Parking Lot
Mixing in Shuffle R/L, Karaoke R/L, Knee Highs, Butt Kickers, Backwards Run
Circle Up for COP
15 x IW IC
15 x LSS IC
15 x Windmill IC
25 x SSH IC
10 x Burpees
25 x SSH IC
10 x Burpees
15 x LBC IC
25 x SSH IC
10 x Burpees
25 x SSH IC
10 x Burpees
15 x Flutter IC
25 x SSH IC
10 x Burpees
Mosey 10 feet and notice we have a nice clear Bus Lot lined up
Bear Crawl 8 spaces doing 3 x Merkins @ each line
I left my phone at the start so only one way to get back
Bear Crawl 8 spaces back doing 3 x Merkins @ each line
Mosey towards Elementary School again
R/L Shuffle, R/L Karaoke, Backwards Run mixed In
LONG Lunge walk entire length of Buses
Mosey to Elem Playground
Protractor w/ 90, 45 and then 6″ holds while all PAX give 20 counts
Mosey to Center Picnic Shelter & Instruct PAX
5 x Shelter Truss Pull-Ups followed by 10 x Merkins
Run to boundary fence and back
5 x Shelter Truss Pull-Ups, 10 x Merkins
Run to School Wall and back
4 x Shelter Truss Pull-Ups followed by 8 x Merkins
Run to boundary fence and back
4 x Shelter Truss Pull-Ups, 8 x Merkins
Run to School Wall and back
Repeato decreasing by 1 PU and 2 Merkins each set
3 x 6, 2 x 4, 1 x 2
Finish with the Six
@ Same Shelter
3 Sets of
15 x Step Ups Each Leg (or 15 Box Jumps)
20 x Swing Donkey Kickers
Mosey back towards Middle School
Only one way back past the buses
LONG Lunge walk entire length of Buses
Mosey to Middle School
Grab some Wall
PC w/ AP x 100
15 x Wall Donkey Kickers
Repeato x 3
Mosey to Middle School Parking Lot
Burpee/Broad Jumpers entire Lot at each Parking space from Island to Island
22 Total Parking Spaces
15 x Freddy Mercury IC
15 x LBC IC
2 Minutes to Go
10 x SSH OYO
Sprint to top of Hill
10 x SSH OYO
Sprint middle of parking lot
Repeato
D-O-N-E!!!
COT
– Prayers for GJ’s M and upcoming test results
– Prayers for DT and his move South of the Border
– Prayers for Kiefer running a marathon in MN today
– Prayers for DH trying to move closer to his work
MOLESKIN
– Great to have Donut Hole and 2.0’s back out today! He arrives with is Ruck Pack and I tried to mention today may not be a friendly Ruck workout. He Beasted up and wore it anyway #STRONG
– Madison is a workhorse that has posted 6 DAYS STRAIGHT #WHATISYOUREXCUSEAGAIN?
– SSH/Burpee Combo in warmup was a #crowdpleaser for sure! Priceless looking around at the PAX faces each time wondering how many sets we were going to do, and hearing “I see a pattern developing here” and “This must have looked better on paper”
– Pull-Ups, I hate them… period. I am not very good at them and that is why I incorporated them into the workout. Sometimes the only way to improve is to push yourself with the things you hate doing! SO EVERYONE DO PULL-UPS… TODAY… RIGHT NOW!!
– The Burpee/Broad Jumpers at the end of the workout was probably not a good idea either. But we all made it to the end and I am sure, somehow, we will be better for it!
– Good Job to all the PAX that actually attended the full Q-School and I can not wait to see others step up to Q! Yes it is worth it and you find Super Human Strength in Leading! Just an FYI, all 5 #F3Outland ‘ers that skipped caught the tail end of Q-School and provided our 3 cents #forwhatitisworth.
Proud to Work In the Gloom each Saturday with this Group of Men! You all make me better!
Double E
Is it ever OK to take a bad idea and make it worse? The Outland is becoming famous for bad ideas turned into #awful workouts. Some are just mental and physical Grinders and today was certainly that! Old school Bootcamp loop beat down!
THAT PRE-THANG
EE & GJ shared a beautiful sunrise surprise 5 miler! Yes it was special!
COP
Warmup Hairband Ultra around 2/3 of paracourse to parking lot
SSH x 50 IC
IW x 15 IC
WINDMILL x 15 IC
Merkins x 15 IC turned into Slow Merkin Holds at Bottom
THE MAIN EVENT
EE’s Paracourse of Pain
This loop was intended to include many of the awesome painstations we enjoy each week at #F3Outland. It goes something like this:
Begin near flag pole in middle school parking lot
Run to the First cone near small parking lot island heading toward parking lot entrance/exit
35 x LBC
Continue Run on sidewalk to top of hill towards and around Spirit Rock towards buses
At Cone right before 1st bus, 20 x Merkins
Weave The Cheese of entire bus lot (approx 100 yards & 15 buses) to cone at end of bus line
35 x Dolly/Flutter Mix at end cone
Run back up hill to next cone
Lunge Walk entire length of Brick Benches
Run to next cone near 1st Bus
20 x CDD
Run to top of Hill near sidewalk where we alternate 5 x (5 pairs of cones 1 at top and 1 at bottom):
5 x Burpees at top of hill
Run down hill to corresponding cone
5 x Bombjacks
Run back to top of hill to Next cone and repeat sequence until you complete all 10 cones.
This completes the “loop”
Once you have finished, run back and Pick up and finish with the Six #BonusBurpees&Bombjacks!!
Mosey to Middle School Wall
PC w/ 30 AP
15 x Wall Donkey Kicks
Repeat Paracourse of PAIN!!
Mosey to Middle School Wall
PC w/ 50 AP
15 x WDK
The first time we did the Paracourse, the PAX were all smoked after the 2nd Loop. Today the PAX were all smoked after the 2nd Loop, but we are Breaking records so let’s go around one more time!
Repeat Paracourse of PAIN!!
Mosey to Middle School Wall
PC w/ 100 AP
15 x WDK
Freddy Mercury x 15 IC
SSH x 50 IC
D.O.N.E!!
COT
– Continued Prayers for The Count whose father passed away
– Thanks to GJ for taking us out!
MOLESKIN
Grinder/Smokfest whatever you want to call it. Some workouts are about mentally just hanging in there and continuing to put one foot in front of the other. This was designed to do just that. But what a great feeling knowing all the PAX knocked it out of the park! One of my favorite sounds is the initial sound of groans and moans when you announce what’s next. My second favorite is to watch pax physically overcome that mental obstacle. There may be a few choice 4 letter words along the way directed at the Q, but the end result is normally fist bumps and hand shakes and maybe the occasional spillage of merlot.
Smoky, Swiss & GJ were bringing the speed and stamina and the rest of us not far behind!
Just a good old fashion Bootcamp Loop Beatdown!
Excellante!!!
ANNOUNCEMENTS
– Come out to Thrive / Come out to Overdrive
– SIGN UP TO Q A WORKOUT! IT IS AN AMAZING EXPERIENCE TO LEAD A WORKOUT! YES YOU CAN DO IT!
ALWAYS AN EXPERIENCE I LOOK FORWARD TO WEEKLY WITH A GREAT GROUP OF MEN!!
Double E
I Just ate a Can of F3 Alphabet Soup and had the biggest Vowel Movement I’ve had in a Long Time!!
10 PAX braved the freezing temps of the Outland Tundra to get a taste of Double E’s Alphabet Soup Delight! This was a modified version of some workout Crab Legs or Happy found and posted on Facebook. Clay Matthews would have even slapped his Grandma for some of this soup! Let’s get to work and thaw out!!
PRE THANG
Morning 0600 5+ Mile Pre-Run w/ Kiefer and EE. This is such a great way for good 2nd F among PAX. Everyone should come out and try it sometime!
THAT THANG
Mosey around SVMS Parking Lot including up sidewalk hill around buses to SV Elementary School with Karaoke R/L, Shuffle R/L, Backwards running, High Knees, Butt Kickers along the way.
Lunge walk length of fence to playground.
WAIT HERE COMES HB FOR THE MAIN EVENT!! MAKE THAT 11 PAX!
Begin Alphabet Soup Delight:
Follow Instruction of each Letter
A = 50 x SSH
B = 20 x LBC
C = 30 x LSS
D = 20 x Merkins
E = 1 Min PC
F = 20 x Burpees
G = 2 Fast Laps around Track (~ 1/5 mile / lap)
H = 20 x LSS
I = 30 x SSH
J = 20 x LBC
K = 20 x Merkins
L = 2 Min PC
M = 20 x Pull-Ups
N = 25 x Burpees
O = 40 x SSH
P = 2 Fast Laps around Track (~ 1/5 mile / lap)
Q = 30 x LBC
R = 20 x Merkins
S = 20 x Burpees
T = 15 x LSS
U = 2 Fast Laps around Track (~ 1/5 mile / lap)
V = 2 Min PC
W = 20 x Burpees
X = 60 x SSH
Y = 30 x LBC
Z = 20 x Merkins
Extra Credit = 15 X Pull-Ups
Begin Mosey back w/ Lunge Walk along Fence line
Karoke R/L, Shuffle R/L, High Knees, Butt Kickers back to Gate & Line Up.
~ 50 Yard Sprint to Yellow Gate & Line Up
~ 75 Yard Sprint to Orange Barrell
Mosey back to Front of School with Block Jumps along the way
1.5MOM
25 x Flutters
Slow Count Decending Protractor from 50 degrees to 0
DONE!!
Thank you Smoky for the Heart Felt Take Out #PrayerWarrior !!
MOLESKIN
I must admit Alphabet Delight spelled P-A-I-N! I was not sure how long it would take but ended up taking nearly the entire hour to complete, and there was not much mumble chatter through the entire workout. According to The Count’s Count (for what it is worth #Name), we also covered around 3.2 miles throughout the workout #Never0.0! Glad to have Nekot back who promised to be around every Saturday from now on. He changed his work schedule just to be able to attend Saturday Outland workouts #Brave! Kiefer is ready to Q a workout for sure. He is dedicated to the Prework as well as scheduled work each and every week #Strong!! The Late Show & Smoky showcased their Usain Bolt Speed around the Track Laps followed closely by CT #FAST! Good to see HB and Happy getting better each week from the IR! Keep it up fellas!
2nd F at Bojangle’s / McD’s always a great time to warm up and catch up! Need to put those calories back in the tank!
Didn’t show up? NO SOUP FOR YOU!!!
Double E
Hey why not the letter P? 18 PAX navigated the dense foggy gloom to the Outland campus for a morning beat down through EE’s Paracourse of Pain. Some ideas may be better left on paper. This was NOT one of those ideas!! Everyone is pumped up with Horse Head’s #awful music, Let’s get it started!!
THAT PRE-THANG
EE 0600 Solo-amigo 5 miler #Sadclown – More below.
COP
Warmup Hairband Metric Century around 2/3 of paracourse to parking lot
SSH x 35 IC
IW x 15 IC
WINDMILL x 15 IC
MC x 15 IC – Stay in Plank
Merkin x 10 IC
LSS x 15 IC
THE MAIN EVENT
EE’s Paracourse of Pain
This loop was intended to include many of the awesome painstations we enjoy each week at #F3Outland. It goes something like this:
Begin near flag pole in middle school parking lot
Run to the First cone near small parking lot island heading toward parking lot entrance/exit
35 x LBC
Continue Run on sidewalk to top of hill towards and around Spirit Rock towards buses
At Cone right before 1st bus, 20 x Merkins
Weave The Cheese of entire bus lot (approx 100 yards & 15 buses) to cone at end of bus line
(Alternate Karaoke R/L, Shuffle R/L, Backwards run for extra credit in between buses)
35 x LBC at end cone
Run back up hill past 1st bus to cone
20 x Merkins
Run to top of Hill near sidewalk where we alternate 5 x (5 pairs of cones 1 at top and 1 at bottom):
5 x Burpees at top of hill
Run down hill to corresponding cone
5 x Bombjacks
Run back to top of hill to Next cone and repeat sequence until you complete all 10 cones.
This completes the “loop”
Once you have finished, run back and Pick up and finish with the Six!!
REPEATO PARACOURSE OF PAIN
EE Calls an Audible from 3rd Repeat and changes parking lot cones around and pulls out the famous Epoxy Plates for:
Team Hairburner Relay Medley w/ 2 x 45# plates
Split PAX in 2 teams of which we split each team into 3 stations (approx 35 yards apart each)
Start 45# plate hairburners with each team at one end, push to center group to switch plate pusher who pushes to end group to next PAX who immediately starts the journey back. We continue hairburners while waiting PAX perform called exercises. Exercises include:SSH, LSS, Flutter, Dolly, Burpees, Lunges, Merkins and more.
At one point Horse Head thinks it is a good idea to remove the center group and hairburn the entire distance of the end groups (~70 yards). The PAX alternate between burners while the waiting PAX perform called exercises which repeat many of the above.
Once all PAX complete the Hairburners to Heaven, mosey to middle school wall for:
PC w/50 60 AP IC
20 x Speed Squats
PC w/ 40 AP IC
15 x Donkey Kicks
PC w/ 30 AP IC
20 x Speed Squats
PC w/ 20 AP IC
20 x Donkey Kicks
20 x Curb Incline Merkins
20 x Curb Decline Merkins
2 MOM (EE calls a few PAX to Shout Out)
15 x 6″ to 90 degrees to Heels to Heaven repeats
15 x Crunchie Frog (Happy)
10 x Smurf Half Burpee Things (Counter Top)
20 x Back Scratchers IC
Quick Lesson learned that if a Pre-Workout Tweet goes unanswered, that probably means no one is showing up. I held onto a glimmer of hope that maybe one would escape the fartsack at 0600 (MID 50’S FELLAS IS PERFECT) for a little pre-run only to find myself running solo through fog so thick it would put yo grandma’s gravy to shame! That’s OK, the Pre-Run gave YHC an extra 40 minutes to refine the planned paracourse with additional running and extra pain stations! #Yourwelcome!
This must have been a very mild December morning as Big Trade decided the temperature was on the money for another beatdown! Always good to have you out showing off the new additions to your #BatBelt! Strong work today by Smokey who led the paracourse and didn’t look back. He steps out of his car at 7:59.59 and does not stop running until 8:00 #Strong. Also noticed big work by Hoodie, LeMont, Count and Shepard and the rest of the PAX pushing hard! Donkey Kong is king of the plates and any exercise on all 4’s #TarzanJr. The Late Show and Counter Top are Fit,Form, & Function Masters for each exercise with perfect posture. Great to have Good Luck today from Asheville pushing hard with the Outland Crew! Awwww, to be 29 again! Happy’s 2.5’s Hello Kitty and Milky Chance were working on their Beast Mode craft! We picked a good day to have a good day!
Announcements:
– Glass Joe’s Attendance Challenge with Commitment is next Saturday. Bring your Father, brothers, cousins and all male friends next Saturday. Lowest Attendance site between the two AO’s next Saturday the 19th will begin the 26th workout with 100 Burpees!!- Prayers for the family Horse Head knows, The Vanciver’s, who lost their newborn after 24hours (passed away with Anencephaly)
– Happy needs Suits
– Counter Top needs Toys for Kids
Thank you for the Strong take out by Smoky
Always A Time in the Outland!
Double E
14 PAX decided the best way to celebrate Halloween was to start with a beatdown #F3Outland style! Knowing the temptation of delicious candy was in the evening forecast, YHC decided to plan a smokefest to help balance what would ultimately end up in a sugar coma! With fair warning abundantly tweeted Friday night, I knew the PAX would be ready to rock and roll Saturday morning!
Here’s how it went!
THAT PRE-THANG
0600 – #Sadclown 5-miler Stars Abound Pre-Run – More on this later…
THE REAL THANG
HairBand 15K – including Hill & sidewalk around Spirit Rock Down to Buses
Weave the Cheese
Circle Up at end of bus Line for
COP
Disclaimer Given
SSH x 25 IC
IW x 15 IC
10 x Burpees for Shepard .. Late / Gloves… something
MC x 15 IC .. stay down in plank for
4 Count Slow Merkins x 15 IC
2 Line Indian Run to First Elementary School
Lunge Walk to First Light Pole (When finished sweep back around to the six continue on)
Run Medley to playground including Backwards run/Butt Kickers/Karaoke R/L
At Playground
3 Sets of 5 x Pull-ups, 10 x Merkins
Run Lap around Track
Repeato
Plank-O-Rama until PAX complete
Mosey to Gate where EE has PAX count off into 2 teams.
Then proceeds to pull out the SEP’s (Super Epoxy Plates – 2 x 45#’s)
One member from each team takes turn on Hairburners while the remaining team members rotate through called exercises. Rotate between:
7 x Burpees
15 x Flutter/Dollies
20 x LBC
Continue down the Road to Nowhere until we get to the Baseball Field (~ 0.4 mile)
Mosey to Fieldhouse building for
PC w/ AP x 50
Speed Squats x 10
PC w/ AP x 40
Speed Squats x 10
Mosey to Stadium Track Football Field for 100 Yards of Kamikaze Suicides Leg Burnout
Start at Goal Line w/ 15 LBC
Sprint to each 10 Yard Line and perform exercise & backwards sprint back to Goal Line
Exercises correspond to first number of the Yard line:
10 Yd Line – 1 x Burpee, 1 x BombJack, 1 x LSS
Backwards sprint back to Goal Line w/ 15 LBCs
20 Yd Lin – 2 x Burpees, 2 x BombJacks, 2 x LSS
Backwards sprint back to Goal Line w/ 15 LBCs
Continue to 555 @ 50 Yard Line then start counting back down 444 @ 60, 333 @ 70 etc.
When you reach opposite Goal Line 5x5x5 and 100 yd backward sprint to home goal line
Random PAX call Mary while everyone finishes
Freddy Mercury’s
Flutters
LBCs
Not much time to spare so let’s cram a Glory Lap in for good measure!
Full lap around track including up and down all Stadium bleachers Isle steps on both sides of the field!
Mosey back to Parking Lot for COT – 0805 Late #SorryFellas
DONE!!
ANNOUNCEMENTS
COT
Thank You Late Show for the strong take out!
MOLESKIN
Great work today by all. This workout ended up being a Pre-Candy Smokefest but the PAX took EE’s Tricks and Treated themselves with some fantastic work. CT said we covered 3+ miles during the workout #sorryDT so everyone got a treat of a little extra distance to go along with much station pain!
0600 – I show up for the Pre-Run knowing I could be going solo since many of the regular runners were out for various reasons. When who pulls up? The Late Show (name change?). Thrilled at the thought of not having to go #sadclown, I ask him are you here for the Pre-Run, to which I get a reply, “No, I have some things to do” ???? WHAT? What do you possibly have to do at 0600 at Sun Valley Middle? So YHC heads out into the darkness while TLS does wherever he did.. at 0600…at Sun Valley Middle?!?!?!?! Maybe he was just too excited to sleep. Tclaps to Happy for the Double Shovel Flag this morning! Smoky turned it on and up this morning leading most of the exercises #strong. Sets of Hairburners only enhance a beautiful Sunrise over the fields of #F3Outland! The High School Stadium now has a Ft. Knox fence around it and up and over was questionable at best. But this is F3 so we do what it takes! Even the foul smells from the field house bathroom only caused us to work harder and faster!
Great work today, Happy Halloween, don’t eat too much candy, and I hope your legs are thanking you like mine are for me!
Always Enjoy Suffering and Growing with the Great Men of Outland!
Double E
7 Men rose early to see the “Real” #F3Anson AO and all of the wonders this great campus has to offer. No Hurricane force rain and winds or last minute relocations to you friendly neighborhood Walmart parking lot today! The men of Anson were ready to take on the gloom! Let’s get it started!
PRE-THANG
GJ and EE set sail @ 0600 on a nice 5-miler w/ hills and a fair amount of traffic
THAT THANG
HairBand Mile around parking lot including backwards running, butt kickers, knee highs
COP
SSH x 25 IC
IW x 15 IC
LSS x 15 IC
Merkins x 10 IC
MC x 15 IC
Burpees x 10 OYO
LBC x 15 IC
Mosey to Bus Lot for the Triple Decker Trifecta Cheese Weaver
3 Lines of Buses – Called exercises at each end
Weave Bus Line #1
LSS until PAX catch up,
Lunge Walk to 2nd Set of Buses
Weave Bus Line #2
Plank-O-Rama
Merkins x 10 IC
Bear Crawl to 3rd Bus Line
Weave Bus Line #3
Crab Walk / Bear Crawl back to Bus Line #1
Indian Run to parking lot to regroup / re-hydrate
Mosey to Stadium Track
Partner UP
Stairway to Heaven
P1 runs bleachers x 2 while P2 performs called exercise
Flapjack
Exercises:
Bleacher Dips
Bleacher Dips
Derkins
Mosey to Field house building
PC w/ AP x 30
Donkey Kicks x 15
PC w/ AP x 30
Donkey Kicks x 15
Mosey to Track
Using Football field lines to guide,
Lunge Walk 10 yards
10 Merkins
Repeato 50 yards
Those who finish first go back to the rear and continue working until the last man is in!!
The Old Glory Lap
Run lap around stadium including all Bleacher Stairways on both sides of field!
Mosey to Parking Lot
MARY
Flutter x 15 IC
Dolly x 15 IC
Protractor
MC x 10 IC
Peter Parker x 10 IC
Parker Peter x 10 IC
DONE!!
COT
Big Thanks to GJ for taking us out in Prayer!
MOLESKIN
It was a Great Day in Anson! But Solid work today by ALL of the PAX. The Pre-Run traffic was questionable along our route and GJ and I are not sure the drivers understand 3″ is barely enough room to give a runner #closecalls. I can already tell that the AnsonCo Men are going to be tough. Shout out to all 4 FNG’s from last week who came back again today for yet another strong beatdown and brought a FNG (Junk yard Dog) along with them! This group will be a very strong addition to the F3 Family! They all have the “Never Quit” attitude even when they are sucking some serious O2 of which we all did today.
Papa “Viper” Tyson is a beast at nearly 60 and is leading by example for GJ. I think he may have shown him up a time or two on some of the exercises as well! Shout out to Flash Card today as well who was beastin’ near the front all morning long! Grumblings about nearly spilling merlot by a few of the PAX, but they held it down #Strong! Half Moon and OMB would not let the Lap of Glory defeat them and both finished very strong.
Proud of these guys! Keep posting and you all will continue to see incredible gains, physically, mentally and spiritually!
ANNOUNCEMENTS
Glad to be a part of this Expansion and to Lead a Great Group of Men!
Double E
Even when Hair Band is not physically in attendance, the legendary Hair Band mile calls out to the PAX almost every week. 14 PAX were introduced to the Hair Band Mile in a new way today that I am sure would all agree was a little unpleasant and a #smokefest way to travel around it! I wrote a little BB about it and here’s how it goes!
That Pre-Thang
Great 0600 5-miler Pre-Work Run by Crab Legs and EE w/ Stacks (2.0) riding 2 wheeled close by. The weather is perfect so we need more pre-runners to come on out!!
That Thang
Double E on Q
COP
Hair Band 1K run with Hill past PSV to parking lot
Disclaimer given and time to get to it!
10 Burpees OYO
SSH x 25 ICIW x 25 IC
10 x 4count Merkins
Mosey to Plates for Team Hair Band Mile Burners
Count off 2 teams each getting the lucky prize of one of EE’s “Unslideable” 45# plates
Each team member pushes plate as far as possible while remaining PAX performed called exercises. Rotate through team until they Complete Hair Band Mile Burner!
Round 1
Exercises – Rotate between 7 Burpees & 10 BombJacks
Round 2
Exercises – Rotate between 10 x Hand Release Merkins & 25 x Freddie Mercury’s
Mosey to School Wall
PC w/ Air Presses x 50
Inverted BTW Mountain Climbers x 10 IC
PC w/ Air Presses x 40
20 x Wall Donkey Kicks
PC w/ Air Presses x 30Inverted BTW Mountain Climbers x 10 IC
Mosey back to plates for:
Round 3
Exercises – Rotate between 25 x Dollies & 20 LSS
Handoff Q to TurnPike
Time to give us some kind of break from working out our upper bodies 50 LBC’S in your own.
Time to bring something different to Outland!
Super 21
PAX starts with 1 Merkin/1 LBC, 2 Merkins/ 2 LBC, 3 Merkins/ 3 LBC, etc until we reach 21 Merkins/ 21 LBC. Q called an audible halfway through noticing most struggle amongst the PAX including yours truly. Thanks Double EE for the wonderful plate work.
So I decided to audible to some Eleven’s!
Starting at the bottom of the hill with 10 Flutters run up the hill do 1 Dolly run back down the hill and decrease the flutter by one then run up the hill and increase dolly by 1. Continue until we finish with 1 flutter and ten Dolly’s. Plank when complete.
When all the PAX complete lets Mosey.
Mosey over to the side of the school for some station work.
20 Dips
10 Step ups each leg
1 rail slide and
Lunge Walk from one end of the brick to the other.
Repeat
Mosey to the shovel flag. One minute remaining so let’s do a minute of LBC’S.
DONE!!!
COT
Thank you for taking us out Big Trade! Great Words!
Announcements
EH more PAX – the weather is PERFECT!!
Moleskin
Super Strong work by the PAX today and I know when the PAX say “I Hate You” it really means you are a special person to them. And for that we thank you all! The plates continue to smoke PAX and maybe after 300 more workouts they will finally be smooth on one side of them. Until that time, we have to push them long and hard fellas! Turnpikes Super 21 turned out to be a Super 11 before the PAX threw in the white towel and the hill work following that didn’t help out for recovery. But incredible work to keep up the tempo as I know we were all seriously O2 deprived. I will say it was good having Donkey Kong out and I am pretty sure he eats Hair Burners for snacks! Anything Bear Crawl or Hairburner related he will dominate #StrongWork! Also Glad to have Drop Thrill back in action after a back injury has kept him out of the gloom for a while now! Keep posting brother!
Sound off with any moments I did not share and heckle at will!
Always a pleasure pushing harder and further with the PAX!
Double E and Turnpike
The Triangle Trifecta! It’s drizzling, 100% humidity, 5:30am, muggy and hot. Sounds like perfect conditions to put it in Overdrive! Awesome to see Turnpike waiting for the Q and some fakey cars in the parking lot to look like #F3Overdirve was representing much better than we actually did. Off we go in the gloom and Hoodie comes to complete Los Tres Amigos! SV firmly planted, let’s move!
OH THAT THANG
Start with Hair Band 1K up hill and around spirit rock back to parking lot
COP
SSH x 20 IC
IW x 20 IC
PlankJacks x 15 IC
Stay in plank for MC x 15 IC
Begin mosey to Elementary School Playground
Along the way, Lunge walk Bus parking lot lines, Karaoke R/L, Backwards Run, Shuffle R/L, Indian Run to elem school
Bear Crawl ~50 yards school to light pole
Crab Walk ~ 50 yards from pole 1 to fence
Long Lunge Walk length of fence to playground entrance
At Playground – Burpee-Medley
10 x Burpee/Pullups
10 x Burpee/BombJacks
10 x Burpee/Box Jumps
Run Lap around Track
Plank-a-Rama while all finish lap
Repeato w/ 25 x Swing Donkey Kicks and 35 x Slow LBC’s
Mosey out of playground but we have to get back the same way we got there
Long Lunge Walk from playground entrance entire length of fence
Crab Walk ~ 50 yards from fence to pole 1
Bear Crawl ~50 yards pole 1 to school
Start IR back to Parking Lot w/ Karaoke R/L, Backwards Run, Shuffle R/L along the way
Pass by Brick benches so throw in for good measure:
20 x Dips
15 x Derkins
Finish mosey to Parking Lot
MARY
10 x Flutter hands under 6
10 x Flutter hands on chest
10 x Dolly hands under 6
10 x Dolly hands on chest
2 minutes to go Q calls for PAX to each call out an exercise
Turnpike – 40 x Slow LBC’s
Hoodie – who was thinking quick says 20 x LBC’s
DONE!
COT w/ Great Takeout by Hoodie!! Thanks Brother!
OH MOLESKIN
Solid Work by all today. Glad to have Hoodie Pull up #oneminlate to complete the Triangle! The man is getting Stronger weekly! Good to have TP back as well from since recovering from his illnesses. Makes the Q feel good when the quote of the morning is “I don’t think I have ever sweated that much at an F3 workout” #puttingintheeffort !!
Always an honor to lead this great group of Men!
EE