14 PAX escaped the Fartsack this morning to come face to face with The Intersection! A point at the Outland where decisions have to be made on which direction you will go and if you will face each challenge with determination and gusto, but mainly the challenge is You vs. You! All look ready to accept that challenge. Let’s Roll through it!!
PRE-THANG
0600 – Great Job to GJ & Shepard on the Pre-Work 4 – 5 mile runner’s delight!
0615 – HH & EE accept the challenge of 300 KB swings and The BodyBlade workout to HH’s always #wonderful tunes while 2.0’s Boondock, Shoeless Joe & Stacks harass relentlessly.
THAT THANG
Start with HB mile to circle up at end of Parking Lot for COP
Disclaimer Given
SSH x 25 IC
IW x 20 IC
LSS x 20 IC
Mountain Climbers x 15 IC
SSH x 25 IC
Mosey to Intersection and run Imaginary Cheese Weaver #odd until all PAX arrive
Along the way Karaoke R / L, Backwards Run, Butt Kickers, Shuffle R / L
THE INTERSECTION
This is a point where 4 roads come together. The Plan is take each road and perform planned exercises on each road, meeting back at The Intersection after each road is conquered.
Road 1 – Team Hairburners Down the Road To Nowhere
2 Teams with 2 x 45lb super stick epoxy plates
1 PAX pushes plate as far as they can while the rest of the team performs called exercise. Rotate between each PAX and exercise until 15 minutes is up!
Called Exercises
7 x Burpees
7 x Bombsquats
Repeat
Meet back at The Intersection
Road 2 – Partner Parking Lot Perimeter Run / Suicides – 15 minutes
Partner up and while one partner runs perimeter, partner 2 runs parking lot suicides then flapjackLBC’s until all teams complete
Repeat Run & Flapjack
Flutter, Dolly in between partner changes until all teams complete
Meet back at The Intersection
Road 3 – Road to Elementary school Playground
Indian Run to fence
Long Lunge walk down length of fence to Playground
Once at playground perform AMARP for 10 mins of the following sequence of called exercises:
5 x Pull-ups
10 x CDD
15 x Merkins (vary hand positions between sets)
Mosey back to The Intersection
Along the way, FNG Liger commented “I figured you would do squats all the way back” so YHC assumes he was asking for more Quad work. Find wall at school and perform:
PC w/ 30 air press IC
20 x Donkey Kicks
Pin Ball Run back to PSV for COT
EE asks PAX to shout out MARY
Swiss Miss – Russian Twists x 10 IC
Late Show – Heels to Heaven x 10
GJ – Long Protractor
DONE!!
MOLESKIN
Thanks to Shoeless Joe (2.0) for helping me late last night make and firmly plant a new F3 shovel flag this morning! The Outland seems to offer a wide variety of interesting people #notjustPAX and endless places to Q a workout. Today was no exception. Funny how we travel through The Intersection nearly weekly, multiple times per workout sometimes, but today took the time to notice just how much pain hurt agony opportunity there is in every direction.
It is always great to see the Pre-Runners blaze by you while you are setting up along the route in the gloom. And HH’s music never gets better, but at least he is playing original bands instead of #puttinonthehits covers. I think I heard a few Christian Death Metal GJ favorites in the mix as well #couldnotunderstandthewords. For all of those that got to experience The Bodyblade this morning, I know that will be a game changer. I am developing a deep affection for gimmick workout equipment for some reason. I think it may be due to the awesome responses. It was also great to see #anddodge the #F3Outland Recumbent Bike team again that meets at the elementary school on Saturday’s, the 300 Dog walking team that follow us around and White Fang #intraining this morning.
This workout was quite the gasser and I personally enjoy watching how everyone gives it 100%, breathing hard, sweat pouring down, and still dig deep enough to encourage the next guy #ISI. Espresso was #nearly renamed Double Shot. We did learn it may be better to rename a PAX AFTER the Merlot is spilled and not DURING it! Great work by FNG “Liger” #itsprettymuchmyfavoriteanimal (From Napoleon Dynamite) for his sweet Tiger Tatoo. He is a runner fellas! Great work by all today!
ANNOUNCEMENTS
– PLAY120 Met today at Panthers Stadium from 1:00 – 3:00, a #F3Dads event. If anyone went, sound off. If you are hearing about this for the first time, you missed it!
– 3rd F – #F3TheGrindstone will Resume Next Saturday (McDonald’s after the workout @ 0830) to focus on the book of James. James 1:1-18.- Great seeing Drop Thrill waiting for us with a pile of biscuits at McD’s #solid after the workout. I know you are on the IR, but it is always great having you come out with the PAX while you are on the mend!
If I missed anything, sound off!
Always inspired to be more than I think I can be with the PAX from The Outland!
EE
7 PAX (including 2 x 2.0’s) dreamed of the day #F3Outland would offer it’s first ever GORUCK Light (Light Light) event. Today is the day The Late Show made all of their dreams come true! The number of PAX was lite with many regulars out, but 7 strapped it on, laced them up and got their Light Light Light Ruck ON!!
THAT THANG – Double E on Q
COP
0700 – Mosey to VPSF via the Hair Band 2K (Longer Hair Band Mile w/ Hill Included)
20 x SSH IC
10 x Penalty Burpees for Glass Joe Showing up LATE!
20 x IW IC
20 x Low Slow Squats IC
20 x LBC IC
Mosey to Front of middle school to begin Pre-Ruck Work
Called Exercises (Including Holds in all to improve form!)
10 x Burpees (3 – 5 second hold at bottom (6 inches) of pushup portion of Burpee)
10 x Bomb Jacks (3 – 5 second hold at bottom of squat portion of BJ)
10 x Supine Pullups on entrance rails ( 3 – 5 second hold at top of pullup)
Hair Band 2K x 1
Repeat Exercises
Hair Band 2K x 2
Repeat Exercises
Hair Band 2K x 3
Water Break and hand off Q to The Late Show
We open the tailgate of EE’s truck to expose coupons of all varieties and weights. Pick your poison!
Grab your kettle bell or dumbbell and off we go with DT setting the ruck pace.
Stop along the way for some high knees and jump squats. Switch arms for your KB or db and the mosey continues.
One more stop to switch arms and some plank walks.
Arrive at the dip bars and deposit your tokens on the sideline. Mosey to other side and partner up. P1 carries P2 back to dip bars. A round of 10 squats and 10 supine rows.
Mosey back and flapjack partner carry. 10 squat and 10 pullovers, your choice of pullover variation.
#1 – On back with knees raised feet on ground.
#2 – On back in a static hip bridge.
#3 – On back with a dynamic hip bridge that would generate quite a bit of staring from passersby.
Mosey back and (10) bur-lungees. Instead of push-up to the squat then jump, it’s push-up to lunge position then up. Awkward move with an O2 deprived cranium. Good stuff.
Bear Crawl and Spider-man crawl across the field.
Grab your coupon and head back. Made a couple of stops to switch arms and position of coupon (overhead, out in front, down by side etc)
MOM
Wrapped up with some mtn climbers and heels to heaven. TIME!!
MOLESKIN
This may never be an official GORUCK event, but we carried things while we did things and that counts for something! DT was the only one truly ruck ready as he carried his coupon and had his Ruck Pack on the entire workout. I guess the rest of us were #wannabes. But it was great workout nonetheless. The hairband 2K with the added hill (sidewalk to spirit rock and back down to parking lot), turned out to be a wonderful addition to all of the exercise holds #gasser. Funny how effective quality form is compared to greater quantity of poor form. Not exactly sure where TLS comes up with some of his #stretcharmstrong moves, but most are very unique and today were #awkward but effective. Espresso keeps getting stronger each week and GJ is a beast even when drained from a big day at Carowinds the day before. Missed many of the regulars that are on IR or out of town. You fellas get well and back out as soon as you are able!
ANNOUNCEMENTS
– Overdrive will meet at normal location on Friday, July 3rd BUT AT 0700. If you show up at 0530, please do Burpees until the rest of the PAX arrive.
– WE WILL NOT MEET AT OUTLAND (Sun Valley Middle) NEXT SATURDAY JULY 4TH!! There will be a large Convergence at The Rock (Calvary Church on 51) at 7:00am where many sites will all come together for a single workout!! If you have not been to an F3 convergence, you need to go!
– Prayers for CT, HB, and HH on the IR. Get well soon guys- Continued prayers for Zip and Donut Hole while they are away – We miss you guys!
– July 4th 5K/10K in Lake Park if interested talk to Glass Joe. $$ raised goes to feed the hungry!
If I missed anything be sure to sound off!
Always a pleasure Sharpening Iron @ the Outland!!
Double E and The Late Show
EE’s Outland Toyland began with 7 PAX arriving early all ready to take on the pain like a 2.0 in a F3 Candy Store! Mumble chatter and expressions of worry when the Q was no where to be found with only a few minutes before launch! The Late Show was assigned recon! With 30 seconds to spare the Q w/ 2.0’s appear jogging toward the PAX, with an smirk like Mr. Burns on The Simpsons. Toyland is complete! Disclaimer announced so let’s begin the Adventure!!
PREWORK
Excellent Job by GJ and Shepard on the 0600 Preworkout 5-Miler!! #ONEHOURISNEVERENOUGH
THE THANG:
Warmup Mosey including 21 Bus cheeseweaver and circle up behind last bus
Enough warmup, let’s mosey, Including Native American Run, to Elementary School Playground
Plank-O-Rama
Pain Station Circuits – (7’s Combos) – 3 Stations
REPEATO PAIN STATIONS
Long Half Lap Lunge Walk around Elementary Track
REPEATO PAIN STATIONS ONE FINAL TIME
2 x Track Lap Sprints with all you have left in the tank #death
Regroup and mosey to Toyland. On the way, Karaoke Right, Left, Backwards Run, Shuffle Right & Left
WELCOME PAX TO OUTLAND’S TOYLAND! – 13 Pain Stations / 25 minutes – GO!!!
Mosey back to Parking Lot for 2 MOM:
TOYLAND ADVENTURE CONQUERED!!
Thank you for the Strong Take out HB
Announcements:
Sound off, I can’t remember them all, sorry.
Moleskin:
Strong work today Fellas, no doubt about it. I thought this would be a gasser today, but I think it was a little worse than what I had anticipated! #STRENGTHTHROUGHPAIN. I will Repent GJ – Tomorrow! Not a lot of mumble chatter, but definitely a lot of hard work. Good to see HB pushing even though he is not 100%. Tough Skins and Big Trade – just watching the determination on your faces is motivating! Shepard and GJ tamed Toyland with no problem AND the 5 mile prerun #Beasts. Late Show is like Outland’s Ninja. The 2.0’s always add to the group of men and I hope they absorb all there is to learn from the group of F3 men on how to humbly lead while putting themselves 3rd!
Always an honor to be a part of this group of PAX!!
Double E
11 PAX went Grazin’ in the frozen fields of #F3Outland to be fed a little pain by Shepherd for his VQ! Don’t let this being his VQ fool you, Shepherd is a Baaaaaaaaaaaaad dude!! Ewe better believe it!! (I could go all day with fleece jokes)!
THAT THANG:
Shepherd on Q
Mosey to VPSF
– Hillbillies x 20
– SSH x 20 (IC)
Indian Run to Football Stadium and Grab a Rock from the Pile on the way
Partner up for Modified Dora:
P1 Sprints to 50 Yard Line and back, while alternating called Exercise with P2 – then Flapjack.
Merkins x 50
LBC x 100
Squats x 150
Plank when finished
Partner 50 Yd. Sprint with alternating P2 Exercise – Rock Curls x 150
Four Corners:
Sprint side lines of football field and perform called exercise in corners
C1 – Burpees x 10
C2 – Reverse Crunches x 10
C3 – Burpees x 10
C4 – Reverse Crunches x 10
Plank-O-Rama till all PAX Finish
Tunnel of Love while pushing Rocks through
Awesome Job Shepherd – Double E on Q
Grab Rocks and mosey to Facilities Building
Rock Merkins x 20
Wall Work:
Walking BTW w/ Shifting Plank x 2
PC w/ Air Press x 30
Speed Squats x 20
PC w/ Air Press x 60
Speed Squats x 20
Grab Rock and return to pile
Indian Run back to parking lot in front of SV Middle School
PAX Alternate exercises:
Supine Pull UPs x 15
Bomb Jacks x 10
Repeato for 2 sets of each
PC w/ Air Presses x 60
Mosey to side of school for station work – 3 sets of each
Box Jumps x 15
Derkins x 15
Table Dips x 20
Slow LBC’s till all PAX Complete.
6 MOM
– Freddy Mercury x 20 (IC)
– Protractor w/ Heels to Heaven x 10 mixed in on the 90 degree calls
– Flutters x 25
Mosey back to front of school to regroup the Flock! COMPLETE!
Moleskin
Shepherd delivered in a big way for his VQ and all of the PAX worked hard to keep up! Glad to have Smokey with us and Blue Screen coming back out for another round of pain. We missed many of the Outland regulars this morning that were out participating in other events (GJ and HH 15K in Columbia, CT skiing, DT was doing a ruck event, TLS snow tubing)! I thought it would be a lite crowd, but it was good to see 11 strong get after it this morning. And yes Donut Hole, when my Pack loses, the rest of the PAX suffer!!!
I had to leave before announcements so if someone could add anything I left out, please shout it out!
Announcements
– Sign up for BRR
– 3rdF #TheGrindstone – working through “Not a Fan” by Kyle Idleman
– Sign Up for Mud Run
“Don’t cry because it’s over. Smile because it happened.”
Always an Honor!!
Double E (and Shepherd)
9 PAX arose from the comforts of the fartsack to encounter a meeting with Nurse Cindy #turnandcough! She wore off her welcome quickly and delivered the pain with no relief!
PreWork:
This keeps getting more and more insane to see how many preworks are needed before an actual 7:00 beatdown. BUT ALL ARE INVITED & ENCOURAGED TO ATTEND THEM ALL!!
0540 – GJ and EE show up for 4 – 5 mile run.
0615 – HH, BD, EE, GJ (arrived after 5 mile run) KB Swing-A-Thon. HH FINALLY brought some sweet swingin’ tunes performed by only the original artists #2yearproject.
THAT THANG:
EE on Q
Mosey to Elementary School Playground
MEET NURSE CINDY
(Cindy = 5 x Pull-Ups, 10 x Merkins, 15 x Squats (modified from a CrossFit workout I did)
100 SSH, 5 x Cindy
80 SSH, 4 x Cindy
60 SSH, 3 x Cindy
40 SSH, 2 x Cindy
20 SSH, 1 x Cindy
Hand off Q to CT (Sorry CT, we went over about 10 minutes but Finished!!!)
Mosey over to the parking lot and circle up for some flutters x 35
Indian run over to the practice field with a stop along the way for a little core work. Heels to Heaven x15
Line it up on the edge of the field
Bear crawl across field
LBCs x50
grab a partner and pepper pods with your partner back across the field
Plank and hold
Partner 1 carries first 1 to get the other and switch and partner to carries back
Inch worm across the field (Audible. Recover where you are a circle for some Mary)
3 MoM
– LBC, bicycles, back scratchers
Mosey back to shovel flag (Drop Thrill with the Qjack. 3 x Over / Under Phone Poles) He just can’t stay away from that obstacle course)
0800 – BEATDOWN COMPLETE!
Moleskin
I would have posted this sooner if I could have moved my arms!
Awesome work by the PAX today to not only see some benefit to attempting a Double or Triple down (Quadruple including 3rdF #TheGrindstone), but for pushing and pushing each other to keep going when you feel like complete burnout has set in. I challenged each of the PAX before Cindy to struggle with the traditional Pull-Ups as much as possible before modifying (that’s an area I personally have much room for improvement) as they seem to be on tap only few and far between the workouts. And I could tell with all of the grunting and screaming Cindy was effective in delivering the exact medicine we all needed! Even when most of us were nearing or at failure and my half on Q was up, all PAX (I think!) wanted to see it to completion #STRONG! Not sure what happened when BoonDock Ali wanted to take on HorseHead Frazier during a set of the SSH’s but I see BD taking a few rights at him and in one fail shot, HH pummels him to the ground #Parenting101withboys.
CT gets the Ab-cer-sizer award for his Core performance. And the Ark Loader on ice hurt… bad! Glad to see HB back out and still working hard to get back to Pre-Flu condition. Shepherd is a beast and DT you are getting faster and faster! GJ strong on the Triple Down brother!! Keep it up All!!
Announcements
– HH and GJ running some Gamecock 15K along the sewer lines of Columbia, SC next weekend (prayers needed there)
– Sign Ups for BRR
– Outland/Overdrive/Grindstone Q Sheet going around to plan Q’s for the year. Of course leaving room for new Q’s.
– 3rdF #TheGrindstone – working through “Not a Fan” by Kyle Idleman
– Sign Up for Mud Run
Thank you to The Late Show for Taking us out!!
Always Thankful for the PAX of F3!!
EE
Nothin’ could be finer than to be with 8 PAX in the Glorious 26 Degree Frosty F3 Outland Sun Valley Middle Carolina Gloom on Saturday Morning??? Ummmm… EL HORSEHEADO WOULD YOU SAY WE HAVE A PLETHORA OF BURPEE-O’S?? Answers Below!!
The morning began with a 6am Pre-Workout 5 Miler led by GJ, EE, and DT to get things going! All accounted for, Begin Beatdown:
COP – HH on Q
35 x Side Straddle Hop IC
20 x Imperial Walker IC
15 x Good Mornings IC
15 x Mountain Climbers IC
THAT THANG
HH – “2 Options, Running workout or Non-Running workout??”
Mumblechatter amongst PAX
HH “OK Let’s Mosey”
Mosey to Practice Field
HH CALLS – 100 BURPEE CENTURY SET – Si, El HorseHeadO, We have a PLETHORA of Burpees
10 x Burpees in 60 seconds, Jog 5 Yards, followed by 30 seconds rest.
Repeato 10x = 100 Burpees!! SOLID!
Mosey to Baseball field for a little Mary Ab-O-Rama
15 x Flutter IC
20 x LBC IC
Mosey to EE’s Special Pain Circle with Varied runs along the Way!
Karaoke Left
Karaoke Right
Backwards Run
Forwards Butt Kickers
High Knees
Bear Crawl
Crab Walk
EE ON Q
Alright Fellas!! Time for 30 minutes of Pain Goes Like this:
15 Stations (Toys Including KB’s, Dumbells, Pack O’Shingles, Sleds, Plates, PVC Pipes, Mini-Trampoline, “Grandma’s Walker” Workout Center and Famous HH Tunes) – 30 Minutes – Sled-Burners are Time Keeper & Switch when complete
Station 1 – Horse’s Methane Sled-Burners – ~ 35 yards apart down and back(Time Keeper)
Station 2 – Counter Top’s 2-Handed KB Swingers AMRAP(various weighted KB’s)
Station 3 – Glass Joe’s Punch Out AMRAP (w/ 10 lb Dumb Bells as fast as possible)
Station 4 – Zip’s Whatever Yard Dash (~80 yards, forward up, run backwards back)
Station 5 – Turnpike’s New Jersey BombJacks – AMRAP
Station 6 – Hair Band’s Rockin’ Hair Burners – 45# plates ~ 35 yards apart
Station 7 – Double E’s “How Low Can You Go” Shingle Squats AMRAP w/ Bundle of Shingles Duct Taped
Station 8 – Drop Thrill’s Rockness Thrusters AMRAP – w/ 30lb Dumb Bell Ground to Overhead Thrusters
Station 9 – Donut Hole’s Speed Rope-A-Dope AMRAP – Speed Jump Rope
Station 10 – Shepard’s Burpee-Mania AMRAP – Yes More Burpees
Station 11 – Electric Slide’s Pipe Jump AMRAP – 3 PVC pipes ~ 3′ apart side jumps front back etc
Station 12 – Late Show’s Lunge Yo Legs Off AMRAP – Walking/Stationary Lunges w/ 2 x 25lb KB’s
Station 13 – Spielberg’s KB Flutter-Press AMRAP – w/ 25lb KB or 30lb Dumb Bell
Station 14 – Snowman’s Merkin-Mania AMRAP
Station 15 – Steak-Umm’s 6-Pack O’Abs LBC’s AMRAP
Finish off with 1 MOM
20 x LBC’s
Protractor Countdown – 90, then 60 down to 1
PAIN CIRCLE COMPLETE!!
MOLESKIN:
Excellent work by all today. HH’s Century Burpee-fest and EE’s Pain Circle proved to be an Xtreme recipe for a Burner workout! Not a lot of Mumblechatter amongst the PAX, but all performed at a very high level. Some speedsters on the Snow Sleds (Sled-Burners) (notably those under 9 years old) as well as some massive failure going on. Some have a deep hatred of these things by now. The 45# Golds Gym plates are still very sticky and that makes them suck-so-good even more!
ANNOUNCEMENTS:
– Electric Slides Wife progressing very well. Keep ES’s M and ES Family in your prayers.
– Drop Thrills mother still in hospital – Prayers needed for DT’s family and Mama DT!
– Continued Prayers for Zip! We are all Here for you Brother!
– Overdrive may converge 11/28 – More Info to Come
Always Enjoy Sharing the Pain of the Outland and Growing with you Gentlemen!!
Double E & Horse Head
9 PAX rose to a nice cool Fall Saturday morning in the Gloom ready to Tackle (get it), the HB and EE Doofenshmirtz Evil Incorporated EXTREME-LEG-N-A-TOR!! Great work by HH, GJ, DT and EE who decided it was a great idea to begin at 0600 with a warmup 5+ mile run to ensure Maximum Strength Leg-O-Rama. With all PAX now ready to Enter the HBEEDEIELNAT, Let’s Begin!
HB ON Q – Let’s Mosey
COP
Quick Lap around Parking Lot
SSH x 20 – Hey is that Jellyfish? NO, SNOWMAN!
IW x 20
As per Outland Snowman Tardy policy – 10 x Late Penalty Burpees OYO
Mosey to side of school for some circuit work.
Round 1 x 2:
Railslides
Dips X 40
Step ups X 40
Plank-O-Rama
Round 2 x 2:
Railslides – Alternate Direction
Decline Merkin’s X 30
Carolina Dry Docks X 30
Plank-O-Rama
Round 3 X 2:
Sprint around Railslide ramp
Freddie Mercury X 30
LBC X 30
Plank-O-Rama
Double E Now on Q –
ENTER THE EXTREME LEG-N-A-TOR!
PARTNER UP!
HAIRBURNERS with 2 x 45 lb plates (2 x 10 lb plates for 2.0’s) and cones 10 parking spaces apart
P1 and P2 must push plates UP and BACK while remaining PAX perform called Legs-ercises
Partners must work No Man Left Behind Style and help the other partner If anyone gets stuck!
After the HB’s are complete, all PAX must run a lap around parking lot and Next partner group immediately hits the plates for more HB’s . Continue until time runs out or you spill Merlot!
Legs-ercise #1 – Squat Jumps
Legs-ercise #2 – Walking Lunges
Legs-ercise #3 – Calf Raises
Grab some Wall for PC Active Recovery after Run with Arms Out Hold 30 seconds, 30 x Air Presses, Arms Out Hold 30 seconds! Back to the LEG-N-A-TOR!
Legs-ercise #4 – Low Slow Squats
Legs-ercise #5 – Bomb Jacks
Legs-ercise #6 – Reverse Walking Lunges
Legs-ercise #7 – SSH
Double HairBurner Distance to 20 parking spaces and divide PAX into 2 groups for HairBurner Relay Race!
P1 Starts P2 picks up at space #10 P3 meets P2 at space #20 and turns back around to P4 at space #10 and P4 finishes up!
Time for a little Perry (The Platypus)
Dolly x 25 IC
LBC x 30 IC
6 inch hold for 90 seconds!
XTREME LEG-N-A-TOR COMPLETE!!! EXCELLENT WORK!!
MOLESKIN:
HB – I definitely need to call out all the PAX during the Hairburners for truely showing the brotherhood and mantra of no man left behind during the Hairburners. A whole lot of pushing & encouraging going on! Aye!
EE – What a Great show of F3 spirit at the Outland this morning! When the PAIN is at it’s worst, the PAX are at their Best! It still amazes me at the willingness of the men of F3 to push and help the others no matter what during these very difficult workouts! Even when they can barely breath, they manage to find strength in each other to press on, stronger and harder #F3BROTHERHOOD #F3STRONG! It was great seeing Horse Head back in action after a few weeks on the IR. Not only back but showing brute strength in the 5+ mile Pre-Run! CT, we all hope you feel better and that this looming crud leaves you soon brother. Again Great Work by all and the heated debate between GJ and myself, What will wear out first, the 45 lb Metal Plates or the Parking Lot Asphalt??? I guess only time may tell! Here’s to finding out with my brothers of F3!!
Announcements:
– Continued Prayers for Electric Slide’s wife
– Continued Prayers for little Coy – www.careforcoy.org
– Prayers for CT and a speedy recovery
– 5K Race Sunday October 19th at 6:00pm at Hopewell Baptist Church with Donut Hole
http://www.sportoften.com/events/eventDetails.cfm?pEventId=13412
As Always It is a Pleasure to share the pain of the Outland with each one of you!!
Double E and HB
12 Men escaped the ever inviting Fartsack for some Saturday Morning Motivation@ F3Outland. BUT WAIT, in the middle of COP who shows up you ask? Electric Slide, shakin and bakin like scrambled eggs in a skillet. And at the end of COP Papa Slide, Hardwood, arrives ready to show the younger whipper snappers the proper fundamentals of F3. 14 Accounted for. Ehhhhh, who needs warm up anyway, let’s get to it!
Double E on Q
The THANG
Mosey from Parking Lot to PSF for COP:
SSH X 25 IC
IW X 25 IC
10 BURPEES OYO
MC X 25 IC
HIGH KNEE SLAPS X 20 IC
10 BURPEES OYO
Mosey to Parking Lot for a little “King of the Hill” work
Sprint Forwards to Top of the Hill – Merkins (Mix as you like normal/wide/diamond) x 20
Sprint Backwards to Bottom of the Hill – Bomb Jacks x 20
Repeat Sprints / Exercise for 18/16/14/12/10/8/6/4/2/0 + Final Sprint
Half way through change direction in sprint – Backwards Up, Forwards Down
Plank-O-Rama recovery to catch some O2
Mosey to Cinder-ella Island for a little Block Work & Partner Up
Exercise #1
P1 – Grab 2 Cinder Blocks and jog around far cone ~ 50 yards and back
P2 – Line Jumps (front/back, side/side)
Flapjack
Exercise #2
P1 – Grab 2 Cinder Blocks and jog around far cone ~ 50 yards and back
P2 – Low Slow Squats
Flapjack
Exercise #3
P1 – Single Block Lunge Walk approx. 5 parking spaces and back
P2 – Freddy Mercury Mania
Flapjack
THE LATE SHOW NOW ON Q
OK, so as we prepare for round 2 Hairband throws a curve ball. At 8 am there’s some kind of uniform swap happening in the parking lot. No problem! Let’s mosey our cinder blocks with us over to the dip bars #OutlandRuckFest. Sounds good, so why not?
Round#1
(12) Each leg One leg Romanian Deadlifts (aka Tabletops)
(12) Rows
(12) Carolina Dry Docks (Pike Pushups)
Sprint to the cone and mosey back for (3) hand release burpees
Round #2
Change the quantity to (6), sprint, and back for (3) hand release burpees
Round #3
More balance work with
(12) Each leg Bulgarian split squats w/ one leg on your cinderblock
(12) plank jacks w/ (6) squat thrusts
Sprint to cone and back for (3) hand release burpees
Round #4
Partner up in the middle of the practice field
P1 bear crawls toward the baseball field
P2 sprints to dip bars and back to catch their bear
Flapjack
Time for Mary
Circle up on your six, a little rock around the block as we pass cinderblocks around the circle.
Reverse course a couple times then:
Backscratchers
Mountain Climbers (ready, set, exercise! Compliments of Ms. Hamilton my Middle School gym teacher)
Some geometry with the protractor
Mosey back with your cinderblock to the flag and plank up till the PAX assemble
Circle up for the Name-O-Rama and Hardwood brought a strong word of prayer!
Moleskin:
The Pre-Workout 4.5 miler turned out to be just right! Great work by Zip/HH/EE and Bike patrol Boon Dock (2.0) who rode the SAG bike with head light to lead the way. Half way through the run, we had to cross over a small bridge where Boon did not feel comfortable going over a tight double board bridge over a small creek bed and said “Ummm, Dad, I might need a little help here” HH Reply “Ahhh you are OK” I have to say BD makes it to the end, but hits a bump at the end of the bridge, goes to put his foot down to… NOTHING BUT AIR.. and continues to, and I need to point out very gracefully, plunge to the ground. The recovery was amazing though, Quick up brushes off scratches and back on the bike he goes. HH seems to overhear Zip trying to buy an O2 break from the run by offering BD an unspecified financial incentive to wipeout… Zip? Nothing a Cinnamon Bun at McD’s could not cure though. Great job BD!
King of the Hill and Cinder-Ella Island pushed the PAX to suck some serious O2 but all performed Great!
One comment from Spielberg about “The Greatest American Hero” having Bad Acting? Really? That was one of the greatest shows of all time #debatable. I guess with a name like Spielberg, you tend to be a little more critical. However, the rendition of the opening song performed by the PAX was spot on. Watch out broadway!
Announcements:
– NO SATURDAY MORNING F3 WORKOUT AT OUTLAND 6/14 DUE TO OLYMPICS
– ALL INVITED – F3 Area 51 CSAUP Olympics – South Charlotte Middle school Next Saturday – Should be a LOT of fun – http://f3nation.com/2014/05/30/f3-area-51-csaup-olympics-preblast/
– Continued Prayers for Coy – www.careforcoy.org – 5 year old boy that just had surgery to remove a cancerous Brain Tumor in Pittsburgh. Continue to pray for a speedy recovery until Little Coy and his family can finally come home.
As always, it is a pleasure to lead such a fine group of Men! Thank you!
EE & TLS