The time is 10:30 on a slow Thursday morning when YHC is flipping through slack and sees a plea from a certain short but quick site Q pleading for relief from TheBrave the following morning. Seeing as its been a rough week and activities had mostly not been the physical type, trying to break the unbreakable PAX of this rough and tumble site sounded delectable. Few short comments later plans were made, unmade then adopted… A substiQtion has occurred!!! Late that evening, a few drinks consumed and YHC realized no firm plans existed. Returning to Slack he sees the men of centurion, the shorter and less vigorous Friday funday up the road, plan to flee the impending rain to head under the relative dryness of the parking deck and things began to crystallize. Throw in the final day of DeathMarch and the torment practically writes itself….
The Thang:
Mosey up the road to the parking lot opposite Duckworths for a quick disclaimer and COP… All in cadence SSH, IW, Low Slow Squat all with 5 burpees OYO interspersed.
Mosey to the top of the hill roundabout for circuit of called exercise for 1/2 the PAX while the other 1/2 runs to the stopsign at the bottom of the hill. Flapjack repeato. Called exercises were Merkins, Alternating-Hand Slap Jumpsquats, Alternating High-Low PlankJacks (6 high/ 6 low) for 3 total sets.
Mosey down the hill to the top of the fitness trail by Loch Ness. Partner up, speed and size matter. Partner 1 runs to the pullup bars for 10 pull-ups while partner 2 performs lots of merkins. Flapjack upon return. Once 2nd partner returns partner carry for 4 lights, flip and partner carry for another 4 then finish lap of Loch Ness. Reverse Order of the above for another lap (partner 2 heads to bars first etc… so that the other partner gets the second four lights… uphill!) For the final set all is as before until the partner carries which are substituted for partner back-to-back squat walk for 1 light, spin and 1 more. Mosey to the lit patio and peoples chair leg lifts.
Mosey to the sidewalk just this side of the Y and perform Merkin Indian run. Everyone in plank then one-by-one AYG down about 50 yards, resume Merkins. Down and back.
Indian run back to launch point via the hill next to Duckworths with a jail break from the top of the hill. Upon return to the vine answer the call of one Jack Webb to 10 count with a little Mary topper to end it all.
Moleskin:
Small group of PAX made for a nice audible to include the pull-up bars today and the rain stayed away mostly except for under the trees where the wind simulated a monsoon. Strong showing from all men despite YHC’s blatant attempt to detach rotator cuffs in a heroic effort to complete DeathMarch in one workout. Having never worked out with Beaker before, YHC foolishly elected him as the partner to carry…. he’s a lot more solid than expected. Also, despite his protestations, Firehazard was nipping at my heels the entire workout making YHC push hard the entire hour… that boy can huck it! All of the PAX were game for the challenge and YHC was reminded why TheBrave has its reputation, when everyone shows up to crush it great things happen. ISI in full effect in this AO. Thanks as always to ThinMint, Mario and FireHazard for the opportunity to lead this group.
PS… Shame on Goonie for failing to show despite the prior nite callout, I even left the party favors at home on your behalf! There is always next time.
As many a Charlottean is aware, often February will lull you into a false sense of spring before March swoops in and dashes your dreams of sundresses and sweet tea. Today was that wakeup call, the dash read below freezing at 0650 as YHC exited into the brisk morning air, it was a good thing the weinke called for plenty of movement else many a PAX would be cold. 13 men answered the call and headed off into the lightening gloom for a downpainment
The Thang:
Mosey to the fake grassy Knoll for COP
20 SSH IC followed by 5 Burpees OYO
20 IW IC followed by 5 Burpees OYO
15 Low Slow Squats followed by 5 Burpees OYO
20 Merkins IC, hold plank, 20 Mountain Climbers IC, hold plank, 10 Peter Parkers IC, hold plank, 10 Parker Peters IC, 5 burpees OYO.
Mosey back to cars to pick up party favors and partner up. Party favors consisted of medicine and slam balls weighing in at ~20 lbs and 2 25 Lbs weight plates.
With partners Mosey to adjacent parking lot and line up abreast. Partner 1 runs weights to the 2nd light pole and leaves it then sprints back while partner 2 does Merkins, Flapjack with partner 2 sprinting out and returning with the weight.
Upon completion Partner 1 runs to playground to perform 5 pull-ups while Partner 2 Completes low-slow squats, flapjack
Repeat prior 2 sets substituting jump-switch lunges and slow slow merkins respectively.
Mosey weighted objects back to cars and retain 3 slam balls. Slam ball indian-run (pass balls back along line, when ball arrives at the back sprint-carry it to the front) down to Rea then up the ditch towards 51. Plank up in front of the sign waiting for the 6 who had to drop for a cramp.
Shoulder to shoulder sitting and facing outwards, assume boat position and pass balls around to the right, performing a leg tap and overhead press each time you received the ball… much grumbling to start about how stupid it was until people started complaining about how much it hurt. Flip over for Jack Webb to 5. Back on the 6 to pass the balls around to the left a bit then back over into plank and 20 count mtn. climbers in cadence.
Resume indian run around towards the front of the church and pause in grassy round-a-bout for 20 LBCs in cadence. Resume Indidan run to the top of north face.
AMRAP (As many rounds as possible) of the North Face short course, 5 jump squats at the bottom of North Face and 10 merkins at the top, did this for about 7 minutes.
Mosey to open lot near the cars to complete final exercise, two lines facing each other passing slam balls diagonally down the line, after each throw perform burpee. Down and back 2x then mosey back to the cars for COT.
Moleskin: As ever, YHC was determined to bring something different to the table, and while some of the elements of today’s weinke were non-traditionally it seemed all PAX were sufficiently smoked to end the hour. As ever Pro, Gummy and Ickey donated half-witticisms in between panting while Rachel and Nemo made us all look slow and old. We all understand how Nemo’s youth gives him the advantage but Rachel? Dude is just a machine. YHC may have cursed him a few times out of pure unadulterated jealousy…. Tecumsah was in from Raleigh and brought our first FNG in about a month, David was a trooper but picked a helluva first post. At the end he was talking about how stoked he was to get after it back with the PAX of Greensboro from whence he hails, solid effort Toto and hope to see you at RockZero again down the road.
Announcments:
When YHC first posted TheBrave it was to support old man Tolkien and his Muthaship AMRAP workout. Lets be honest, I’ve been called sadistic from time to time and that sounded painful… it was. After that epic beatdown I knew I had found an AO which would stretch PAX and make them stronger. Naturally when ThinMint offered up a spot on the Q schedule YHC began to scheme. How does one live up to the title of “toughest damn AO in south town?” This is what was devised:
THE THANG:
At the stroke of 0615 (and no we didn’t wait for Frehley’s to exit his vehicle after he came in hot during the last 20 seconds of 0614) a mosey commenced off into the gloom. Headed to the nearest corporate lot where we had a COP:
25 SSH, 20 IW, 10 Merkins, hold plank, 15 Mtn Climbers, hold plank, 10 Peter Parkers, hold plank, 10 Parker Peters, 6 inches.
Thus warmed up the pax continued to mosey down past Duckworths to the light and hung 3 rights, returning to launch point (remember that circuit as we’ll be revisiting it.) The Pax were divided into two crews and party favors were distributed. YHC brought;
2X 20kg Bumper Plates, 2X 25 kg Olympic style plates, 2x 60 lbs sandbags, 2x 40 lbs slam balls, 2x 20 lbs slam balls.
Each group gathered one of each party favor and prepared to sweat. Format was simple, run the aforementioned .5 mile circuit carrying the party favors (unweighted runners ran catch me if you cans with 5 burpees each time they reached the weighted runners.) 1s headed clockwise, 2s headed counter clockwise. Upon returning to the vine those who ran without weights did more burpees, those who ran with weights did the following:
Bumper Plate = Chest to plate merkin, stand and lift plate to chest, repeat 5x
40 lbs slamball = squat throw 10x
20 lbs slamball = ball-over pushups
Olympic plate = Merkins on the plate standing vertical (hold rim of the plate in vertical orientation, more of a balance move) X10
Sandbag = Standing straight-leg rows
After above set completed all pax run an un weighted lap and repeat above set. Upon completion of two laps as above, un-weighted runners get weights and repeato. The PAX managed 3.5 rotations (except ThinMint and Mario who, refusing to leave things unfinished, ran their last unweighted .5 miles)
Moleskin:
Based on the count of grumbles, mumbles curses and “I hate you flipper” comments received during the course of the workout, YHC’s goal of breaking the suffer barrier was well achieved. This was a tough one, even by the sadistic standards of ye olde angry dolphin, yet the PAX as ever rose to the challenge. As always we were all completed embarrassed by the strength and speed demonstrated by ThinMint and Haggis. Clearly genetics are unfair giving those two maniacs that much speed AND strength. For me it is always so gratifying to see tired smiles at the end of a Q and today was no exception. It was my extreme honor to lead, and YHC hopes to be allowed back again soon. Next up one of you SOBs need to come Q RockZero so the best damn AO in all of A51 can get a taste of the ferocity which seems to be on tap every Friday in SOBland!
Announcements:
Sign up for Savage Race and e-mail Goonie/Poptart with your 4 man team information. Dont forget to sign up under team “F3 Nation” when signing up on the website.
Consider contributing to “Operation House Rescue” which is what YHC is calling an effort being lead by Transporter out of union county. On presidents day he’ll be working with any contributing PAX to help rescue a home for a local family, reach out to him for more details.
Long has the leatherneck reigned king in the nation of the gloom. Long has the beer boat and the brotherhood of regions awaited tired finishers of the 6 mile slog. Competition has been fierce for the busted paw and long may tradition reign in that hollowed place. Yet there are those who have called for something different, wondered what other tests of brawn and bravery may lie in waiting… This year the bravest of PAX will answer that question.
In a respectful but decisive move, the our fearless leaders of Area 51, SOB, TheFort and Union County have elected to blaze a new trail and start a new tradition. in 2017 we untether our CSAUP from the halls of olde and take on a new challenger. This upstart claims new obstacles calling for bravery and determination to conquer. This savage beast will stretch our will, our determination, and even our fears as we charge across its 6 mile length and conquer the 30 monstrous challenges along the course. For those who complete the challenge, however, new glory awaits.
The Thang:
This year we will be taking on a new challenge with new rules and a new attitude, Savage Race (www.savagerace.com). Here’s what you need to know, you will have TWO options to compete. The first is as it always was, pick a four man team and then work together to take on the course. The second is new and provides you an option to go it your own for individual glory. Either way you chose to compete, there will be bling awaiting you should you reign victorious. Awards shall bestowed in the following fashion:
Fastest Individual Time: Must be signed up for SavagePro. Based on the actual results posted by Savage, the PAX with the quickest time through the course AND who keeps his PRO band shall take home the spoils. Should no PAX keep his wristband, the award will go to he with the fastest time. For more on the SavagePro rules please see http://savagerace.com/2015/04/official-savagepro-rules/
Fastest Team: Must be signed up in the Savage Open heats. Based on the time of the LAST member of your team to cross the line (aka stay together and help each other) the fastest to finish team based on official savage race timing shall be awarded. Please note while SavageRace does not require mandatory completion nor is there a penalty for failing the obstacles, it is a poor team which does not at least attempt every obstacle. Don’t win in shame boys.
Fastest Region: This award requires 3 teams to finish from your region to qualify. The 3 fastest finishing time from each region which qualifies will be averaged and the region with the fastest averaged time shall be crowned the CSAUP victor of the event while receiving a VERY special reward.
All signups should be completed no later than 4/1/17 however signups are subject to availability (As of now the race shows 75% sold out.) Once you have signed up, reach out to your event Qs and let them know who your team is including handles and real names. Those Qs are as follows:
A51 – Flipper (Rbondy@me.com)
SOB – Poptart(mcbohlen13@gmail.com)/Goonie (john.moravek@gmail.com)
TheFort – Longshanks (Ryanpesa@yahoo.com)
UnionCo – Glass Joe (micah_tyson@hotmail.com)
If you don’t know which region you’re in or you don’t have a contact listed above, reach out to YHC. If you don’t have a team thats alright, you should still sign up and the event Qs will get you on one. When signing up use promo code GCF317 to get 15% (Thanks Mario) and the “team name” on the signup sheet is F3 Nation (not whatever name you chose to give your 4 man team.) Please be sure to follow these instructions so we all launch together.
Finally Gentlemen, discussions are underway with Savage to work out a way for us to include our usual philanthropic focus into this event. Stay posted for how we’ll incorporate support of one of the veteran support groups active in the area (IE Operation Enduring Warrior, Wounded Warrior etc…)
Please reach out to YHC, your Event Q or your CSAUP Q with any questions or concerns regarding this event and make sure to get involved, it will be EPIC.
Once More, Into the Breach – Flipper
Race Location:
*Posted for login deficient Boerewors*
Nice foggy morning at the rock, strobe light still making it feel like a strange dream, but the pax were ready.
The Thang
Heavy Disclaimer for the FNGs and run to the far side of Calvary.
Warmup: Some SSH, IW, mountain climbers, squats and lbcs were broken up with some ladder down merkins. Was supposed to pick this up again later, but ran out of time.
Run over to a nice and soggy northface. North face loops included some Merkins, wide arms, diamonds, mike Tysons and more merkins, with a lot of jumpsquats as we bring in the six.
Mosey over to the rocks and baseball field, for some field loops including:
Curls, press ups, tricep ext, and rock squats, with some lbs, Russian twists and jumpsquats to bring in the six.
Over to hot box to warm up our arms with some people’s chair arm presses before heading to the soggy field.
Sideline 15 yard bear crawls and lunge walks, run back.
Sideline 15 yard crab walks and lunge walks, run back.
Sideline merkins and sprints a couple of times.
Back to more sideline bear crawls and crab walks.
Extra bit of rolling around in the grass just to make sure we are 100% soaked.
Mosey to start for very quick mary.
The Moleskin:
Distance of 3.3 miles, felt like we did most of that in the first 30 min. Nice to get back to the oldschool unwritten Rock rule of no burpess and at least 3 miles.
Flipper pointed out some new trees through the fog, rumor has it those trees disappeared years ago and only show up on dark foggy mornings.
Thanks to eTrade for taking us out.
Announcements:
Reach out to Flipper to join the mudrun team.
Hoover is has his VQ next week at RockZero, come support and enjoy the lack of burpees.
Soooo YHC might have been lazy and forgotten to post ye olde backblast, or perhaps rabid trolls stole the computer off the desk… either way many moons ago there was a downpainment invested at TheBigHouse and an account must be authored so here we are.
6 Pax gathered under the bright lights of Pinevilles best in order to test their mettle and do their part to dry the asphalt from recent rains. A middling Q was provided and disclaimer uttered before they shuffled off into the gloom. The following 45 ticks of the minute hand went as follows:
The THANG
Mosey to the first parking lot for COP
-SSH X 20
-Merkins X 20 and hold
-Mountain Climber X 10 and hold
-Peter Parker X 10 and hold
-Parker Peter X10 and hold, 6 inches for a 20 count then recover
-IW X 25
Mosey to planters and picnic tables then partner up. Partner 1 does 50 double (bench to table top) step-ups while partner 2 does 50 jump dips (dip on the planter, at the top jump backwards to the top of the planter, drop and repeat) then flap jack repeats to 100
Mosey around small baseball field then to 2nd parking lot where cones were set for partner suicides. Partner 1 runs to first cone and back while partner 2 does an exercise, upon Partner 1’s return Parter 2 runs to cone and back while Partner 1 completes same exercise. Repeat cycle for cones 2, 3 and 4. This was done for Merkins, Jump Squats and LBCs.
Next to the cones where a medicine ball (18 lbs.) and 2 slam balls (20 lbs and 40 lbs. respectively.) Pax formed two lines facing each other and basketball practice style passed the ball up and down the line. After throwing the ball each PAX performed a single burpee. This was done for all three balls once and then again with two burpees after each throw.
Party favors were gathered and mosey to the wall of the dugout at the small baseball field. Assuming peoples chair the Pax passed the party favors down the line performing an overhead press before passing them on. After all three went to the end and returned, mosey around the ball field. Return and resume the peoples chair at which point the slam balls were passed, slamming between the pax’s feet in between handoffs. Upon completion, mosey around the the ball field with the party favors in hand (passing them off for equitable distribution.) as insufficient ground had been covered on returning to the vehicles, Mosey to the road then AYG to the stop sign at the far end of the visitors lot and back to the cars for COT.
Moleskin:
YHC had intended to post TheBigHouse prior to his inaugural Q, but unfortunately the fartsack won on consecutive Mondays. As a result scouting the AO occurred less than 10 minutes before the downpainment began. Despite lack of preparedness, a pretty good smoke session and the men of Pineville did not seem disenfranchised. Strong efforts were given despite the rain slick pavement, though YHC was surprised to hear complaints when LBC was called, it wasn’t even cold out really… Perhaps thick skin was left home that morning. Truth be told the AO was fantastic and YHC looks forward to returning as a PAX and a Q in the future. Many thanks to DumpsterFire and Cheddar for the hospitality.
In the not-so early hours the PAX began to gather at our launch point, many of the our Rock regulars showing many minutes earlier than our #highintensity brethren who came in hot as the bell was primed to ring. As the much debated shovel flag dropped into the earth, the clock struck 7 and we were off into the not-so-gloom. YHC came prepared with a downpainment aimed to bring some sweat, and remind some that Burpees are back in-bounds on Saturday mornings.
The Thang:
Mosey to the courtyard by the fake lawn
SSH X25 followed by 6 inches
Low Slow Jump Squat X 20 followed by 6 inches
Merkins X 20 followed by 6 inches (a little plank-o-rama mixed in)
5 Burpees OYO
Mosey to the lawn at the corner of Rea and 51 for some plank-up and elevator pushups
Mosey to the next corner 51 and Cary Ridge Dr for some Mary (protractor and rosalita)
Mosey to the park, down the hill near the sidewalk and across the road
All you got to the top of the hill, 5 burpees, AYG back
Lunge walk to the top, 5 burpees, LW back
Broad Jump across the road, bearcrawl up the hill, 5 Burpees, reverse
Mosey to playground and split into 2 groups, first group stayed and did 5,4,3,2,1 alternating sets of pull-ups and derkins while the second AYG to the first light post up the road and completed 10 burpees before returning. Flap-jack repeato
Mosey to first light on the road, Run lamp to lamp either doing 10 standard or 5 airborne varieties of merkins and squats (alternating)… overly complicated but we figured it out. On the way back 10 burpees at every other street light.
Worlds longest indian run back to the library parkinglot
AYG to first median, 5 burpees, AYG back for 5 burpees, repeat but to the second median.
Mosey to cars for the final 20 Burpees to round to 100 and a couple pieces o’ mary before the final bell sounded.
Moleskin:
For my first Q as site Q and my first Q for RockZero I have to say I was quite humbled. First to lead a group of PAX 18 strong is a new challenge for my skills and I’ll have to adapt going forward to ensure the workout addresses the group effectively. Secondly after 10 days off, I wasn’t quite ready for the intensity from McGee, Marlin and Rachael among others. Often YHC would finish sets in the middle of the pack, demonstrating that strength may follow #highintensity more than we thought. YHC even witnessed McGee throwing down some killer sweet burpees after his “speed form” was admired earlier in the workout. Much mumble chatter was offered by PAX not named flipper, another change of pace and much sweat stained the AO once the minute hand moved to a count of 60. The merger of equals has brought great bounty to the southland IMO and YHC looks forward to seeing the strength of competition increase. Maybe at some point we’ll stop looking like the sharks and jets, but till then a divided house can still sweat together.
Be Strong Men This Week All
On a cool October morning YHC posted to the best darn AO in all of A51 with a devious plan in mind. Over the many moons of time with the F3 brotherhood, a bit of a reputation for the strange has been bestowed on my Weinkes and I aimed to reinforce the paradigm in force. I was mighty pleased with the count of 7 as the Pax gathered in the dark, a competing event was en force in the AO that morning so YHC wondered how that would impact attendance for the shenanigans, that concern was misplaced.
At the stroke of 0600 we sped, err moseyed, off into the night, down along Rea rd, in front of the church and to the courtyard of the faux-grassy knoll. There a COP was had which included imperial walkers, slow down jump squats, merkins, mountain climbers and parker peters. The counts didn’t matter near as much as the fact all pax groaned of shoulder pains by the time we stood again… mission accomplished.
Post COP a wander was had over to the hotbox where party favors had been squirreled away prior to commencing. Near by our brethren PAX were standing… err learning about kettle bells from the man Byron. Never have so many PAX gathered to stand and listen, at least not that Gummy is aware of. As many of the group were of Metro and therefore somewhat unknown to our gathered crew, heckling was kept an internal monologue and the weird commenced.
PAX were divided into three groups and weighted balls were made available. 3 series of suicides were ran and during the first set 3 men of Day Zero swung in to join the fun.
1st Suicide: Run with weighted ball (20 or 40 lbs. depending) to each cone, set ball down and complete 2, 4,6, 8, 10 or 12 merkins. During this course the other two groups completed people’s chair workouts at the hotbox (ball pass in front, over head and ground tap style.) Rotate until all 3 groups had run the suicide.
2nd Suicide: Leave ball at the first cone and run traditional suicide, completing ball slams of 2, 4, 6, 8, 10 or 12 count at the first cone. During this time men on the wall completed balls to the wall exercises of thigh slappers, peoples chair leg lifts and peoples chair ball throws (one pax to another down the line and back.) Rotate all three groups through this.
3rd Suicide: done in two groups and subtract Day Zero mid-way through. One man runs the suicide while remaining men throw 20 lbs. ball basketball camp style while standing in a squared position. Pax on the wall completed overhead presses (in balls to wall) and one legged peoples chair.
Mosey back to the vehicles carrying party favors and complete dealers-choice mary for the last 2:30 before calling the morning done.
Moleskin:
As ever, leading the PAX of TheRock is the gift which keeps on giving. This one was a doozy and well outside of the norm for this group, yet the atmosphere was light and and grumbling was kept to a minimum. The boys from DZ hung in well but they’d tell me thats expected of #highintensity. I am already looking forward to cobbling together my next experiment.
***Limited Engagement: Act NOW or miss out on the opportunity of a lifetime!***
*Edited to Add AO* South Charlotte Middle Track
Starting 10/9/16 YHC will be providing a forum for meatheads, clydesdales and soccer-armed phenom’s alike to join together in pursuit of running excellence, inter-PAX accountability and a rootin-tootin good time.
For those unfamiliar with Dr. Phil Maffetone (and who have never ran with Tolkein,) the MAF method hinges on 2 concepts.
1. Running at an aerobic heart rate which aides in improving output at a set exertion level (think more horsepower and torque at the same MPG.)
2. Feeding your body “correctly” with proteins, fats and complex carbs (in moderation.)
This method has produced some of the most elite endurance runners in the last 30 years and at least 1 very fast, if tweet happy, PAX (aforementioned Tolkein for those not paying attention.)
This once monthly workout is being convened for 2 reasons. The first is provide an opportunity for PAX wanting to leverage the winter months to improve their speed and endurance in a real way, and 2nd to enable the less run-inclined to have a way to ease into our favorite form of self-punishment.
Dr. MAF prescribes a once monthly “baseline” test as part of his program. This involves a static HR on a flat surface for an extended period to demonstrate speed and endurance in a fixed environment. While our formula may deviate (slightly) from his prescription, the spirit will be the same. ***Of note you MUST have a chest strap HR monitor to effectively execute this training plan. I’ll include an amazon link to a cheap one for those who don’t have one already.***
The Thang:
-Arrive at the AO for a 0630 launch with headlamp and HR monitor affixed.
-Optional early arrival of 0615 for recommended warmup *or* launch from rum runner at 0600 and jog it in.
-All Pax initiate run at MAF heart rate (180-your age then plus or minus a couple beats pursuant to rules linked at the end of this article.)
-Maintain MAF heart rate for 45 minutes, accelerating or decelerating to maintain HR.
-Mumble chatter while keep track of laps (or if GPS equipped just mumble chattering.)
-Upon completion of said 3/4 of an hour we shall record distance and HR average for all PAX.
If training is executed appropriately (most or all training occurring at your MAF rate) in between our monthly meetings, all PAX should see their paces (and therefore distance achieved) improve steadily month over month.
Moleskin:
This workout is a response to many PAX expressing their interest in realizing real growth over the winter as well as the obvious allure of getting faster by running slower. YHC is in no means a professional coach, but instead just the volunteer to agreed to take on the mantel of orchestrating and tracking the awesome. It is exceptionally important that all PAX wanting to leverage this forum understand that this methodology is very broad and adaptable while at the same time being restrictive of doing much anaerobic work. This means minimizing high HR activities (aka bootcamps and tempo running) for months at a time. As such it may not be for everyone. YHC by no means wishes to discourage or take away from involvement, but eyes wide open is the best way to tackle these things IMO. Happy to respond to questions or comments on Twitter or Slack…
Resources:
Link to 180 Formula: https://philmaffetone.com/180-formula/
Link to HR monitor: https://www.amazon.com/Polar-USA-Unisex-Green-Watch/dp/B00EKPXJTU/ref=sr_1_46?s=exercise-and-fitness&ie=UTF8&qid=1474898107&sr=1-46&keywords=HR+Monitor&refinements=p_72%3A2661618011
9 Men clambered from their conveyances into the steam room otherwise known as a North Carolinian summer morning. Despite grumbles regarding the relative humidity, all 9 set off in search of improvement through effort, including ABBA who’d been away so long he had parked at the old launch point. Given YHC’s predilection for breaking with the norm, our mosey took us out to Rea then up under the trees (no sidewalk) to 51 then back to the first entrance and to the courtyard. Disclaimer was offered en-route and the mumble chatter was fresh and light… that would soon change. Upon entering the courtyard we proceeded into COP:
Low-Slow Explosive Squats, 3 count down, leave the ground on the count X15
Low-Slow Explosive Merkins, 3 count down, feet and hands leave the ground on the count X15
Imperial Walker at double speed X20
Merkins in cadence X10
Mountain Climber in Cadence X 15
Having broken into a solid flop sweat we proceeded on to the main event which involved 3 special guests, two ~50 pound sandbags named Shawna and Andrea, and an 80 pounder to answers to Peggy Sue. Pax were advised any one bag hitting the ground would result in all pax doing 15 burpees. So informed the group split into three groups, grabbed the bags and moseyed on out to…
THE THANG:
First stop was the hot box where we rotated through step ups with the bags X10 with each leg while the other partners completed dips or derkins respectively. Rotate the bags until each partner had completed one set of each exercise. The bags were rotated so a new group got to dance with ole Peggy and we proceeded to our next stop
2nd stop was the hotbox wall by the parking lot, here we assumed the peoples chair, the “bag men” held down the far side while those sans dates were passing 40 pound slam balls up and down the line, each pass of two balls was followed by 20 overhead presses (unweighted) in cadence. Rotate a new team member under the bags and repeat until all three men held the bag.
3rd stop was just across the road into the parking lot where 10 cones sat waiting, spaced 2 lines apart each. One partner ran a chest to stripe suicide (at each cone drop down into a merkin position where your sternum hits the ground) with hand touches back at the starting point. During this brutal exercise the “bagmen” performed calf raises and the final 3 participated in a rousing game of ball toss, squatting and throwing the 40 pound ball in a triangular order, harder then it sounds believe us. After all 3 partners had a turn at each station, Peggy Sue was rotated to the final group and we moseyed out indian style. The ladies were carried ahead by 3 strong pax while the balance of us ran a “ball pass” indian run with the two slam balls, “sprinting” to the front when the each of the two slam balls reached the back of the line.
4th stop was conspicuously near the vehicles and involved 2X 25 lbs plates and 2X 35 lbs. plates. Here YHC had laid out an agility ladder and weighted exercises began. There was some confusion on how to rotate 6 men through on 4 plates (3 men held the “ladies.) but following some awful clarification from YHC we managed to bumble through the following set. 35 plates held at chest, 25 plates held aloft over head we did left to right shuffles up the ladder, then right in/outs then left in/outs. Each man did each exercise 1X with a 25, 1X with a 35 rotating the bag as necessary. Due to apparent boredom some Pax even took the bags up the ladder, impressive!
After dropping the party favors, and our 3 dates, it was a marvelous evening ladies, the pax set out to the front lawn. We lunge walked out about 25 paces, reverse lunge walked another 25ish and then sprinted back to the pad near the side door. Another lap down to Rea, up under the trees then beside 51 until we returned once again to the cones near the hot-box. We collected the cones (might as well clean up while we’re there) and then had a high-intensity indian run back to the launch point to wrap it all up.
Gummy took us out eloquently as always
The Moleskin:
As per usual, YHC had only mostly planned the downpainment before setting things in motion, so there was some confusion around how to appropriately address some of the stations. While planning for an indeterminate number of attendees can be challenge, surely it’ll be better next time. Nemo (FNG at the memorial day convergence BTW) was incredibly impressive, going step for step with some of A51’s most veteran PAX and hanging close to E-Trade in the sprint which is no easy feat to say the least. YHC is continually humbled by the tenacity and camaraderie among the PAX, today was no easy workout yet any grumbling was in jest and all men showed just how strong the 3 Fs can make us. Most impressive was the fact all of the ladies stayed aloft for the extent of our encounter, even the portly Peggy Sue. YHC was certain at least a few burpees would be dished out yet the strength of the PAX won the day and those burpees were left undone. It is always an extreme pleasure to Q at TheRock and today was no exception, YHC remains grateful for the opportunity and looks forward to the next hurrah… Gummy is next week and LC may be in the plans, just saying.
Announcements:
*F3 Dads has commenced for the summer at Francis Beatty Park in Matthews (9am)
*Follow @F3Spartan for news and updates regarding upcoming races. Next event with broad attendance from the PAX is the Asheville Super (~8 miles) on 8/25. There are multiple houses and/or camp sites being convened so tweet out if your interested. Team name when you sign up is F3 Nation.