Author Archive General

A Bladder Buster

YHC had the Camry loaded up at 0430 this morning with +300lbs of sandbags and rucks which ultimately had me pretty much draggin’ tailpipe from Indian Land down to Calvary. I arrived about 20min early just to scope out the site a little and find security to let them know of our whereabouts. With the rain coming down and 35 on the temp gauge, I wasn’t sure how many swole trolls I’d have this morning but I knew with these conditions they’d be ready to do work, and work they did:

Warm-up

  • Mosey over to a strip of grass just above the soccer fields for:
  • 15x weighted squats
  • 15x Mountain Climbers
  • 5x Burpees
  • 20x Weighted Lunges (10x each leg)

The Thang

  • Weighted Bearcrawl pull (10x pulls), run to building (apprx 30yds), run back to bags, 10x shoulder-to-shoulder press = Repeato 3x
  • Weighted Bearcrawl reverse pull (10x pulls), run to building (apprx 30yds), run back to bags, 10x shoulder-to-shoulder press = Repeato 3x
  • 25 Civilian Count Merkins, then mosey to first speed bump
  • Curls 10x, Merkins 10x, Repeat down to 9reps each, Repeat down to 8reps each continuing to 1rep of each
  • Mosey to 2nd speed bump for Weighted Squats 10x, Merkins 1x, repeat to Squats 9x, Merkins 2x and continue until finishing with Squats 1x, Merkins 10x
  • Longer mosey to dryest looking part of the parking lot…although still entirely soaked for (20x Flutter Kicks w/ weight overhead, flip over for 1minute of plank, 15x Flutter Kicks w/ weight overhead, flip over for 13merkins to finish off the 150 req’d for Swole Challenge and also a point of sadness where Mighty Mite realized he had broken his bladder. I know in the title you may have thought you were going to read about one of these 5Pax pissing themselves although I think Mighty Mite would have rather that been the case with his somber reaction to his loss. Back to business, finish up with 10x Flutter kicks w/ weight overhead and final minute of plank for Swole Challenge
  • Backtrack to the playground for 4 sets of 5x pull-ups, 5x K2C
  • Mosey back to launch point for weighted lunges from one basketball goal to the other, repeato with backwards lunges
  • Finish w/ 10 burpees, 10 overhead press…8 burpees, 8 overhead press…get called a son of bitch and continue with 6 burpees, 6 overhead press

Swoleskin

  • Cold, rainy, Monday = all deterrents to get up and get after it for most; but not these 5
  • Mighty Mite – Early triumph setting the pace on the bearcrawl drags/pulls and overcame devastation of a broken bladder finishing steerong
  • Wild Turkey – sounded like Santa Claus with a bag of demolished toys with his ruck, although it was him doing the demolishing on the merkin and core work
  • Cheese Curd – an early HC for this one, cruised thru with the heavy bag and although not officially part of the Swole Challenge proved he was worthy and that he doesn’t need a daily reminder of his Swoleness
  • Flipper – I believe that weight between 30-60lbs was specified, yet 70 was opted for and didn’t slow him down as the pace setter for the curls and other portions of the workout. He also has an upcoming announcement for the #tweetandmeat community so stay tuned.

Over & Out

-General_

2019 February Merkin, Pull-up & Core Challenge

Bros,

You may have been wondering, hoping or dreading whether or not this challenge would be back in 2019. As part of the monthly health and wellness challenge series for 2019, February will see the return of; a slightly modified version, the Merkin, Pull-up and newly added (you can thank Flipper for the push) & Core Challenge.

There are a handful of seltzer sipping, Kombucha choking, Non-alcoholic beer drinking, football watching and soda drinking fools finishing up the January wellness challenge – Dryuary, courtesy of Udder.

Take advantage of the shortest month of the year as February is your next opportunity to challenge yourself, in a more manly and “American” way. The challenge goes like this:

  • Merkins: (Can be any variation (Diamond, Wide-arm, Plyo etc.) Wk1 = 100 Merkins x Day; Wk2 = 150, Wk3 = 200, Wk4 (partial) = 250, last 2 days of the month = 300
  • Pull-ups – Wk1 = 10; Wk2 = 20, Wk3 = 30, Wk4 (partial) = 40, last 2 days of the month = 50
  • Knees to Chest – (using whatever method (bar/doorframe etc.) that you are utilizing for pull-ups, dead-hang and pull your knees up to your chest without letting feet touch the ground) Wk1 = 10; Wk2 = 20; Wk3 = 30; Wk4 (partial) = 40; last to days of the month = 50
  • Plank (for time, no bs ass in the air form) – keep the ass down and core tight aka Haggis style) Try to do no less than 1min at a time. If you can pound out 5 straight minutes at the end, well then go for it or break it up into more manageable segments Wk1 = 1min; Wk2 = 2min; Wk3 = 3min; Wk4 = 4min; last 2 days of the month = 5min

Any reps/time spent on these whether at F3, gym, home, work etc. count as part of the challenge. If you end up doing merkins IC (double-count) break them out as single count merkins.

TRACKING

If interested in joining the challenge, shoot me over your F3 name, Region and your email address so that I can give you access to the GoogleSheet to edit and input your daily totals. Email = zckasak@gmail.com or find me on Twitter @F3General

The link to the GoogleSheet is: https://docs.google.com/spreadsheets/d/16bMyvjkpU2zGd-c6n9q8nXsFegCNwvy-yjW399Ez86A/edit?usp=sharing

Looking forward to seeing how many strong, chesty, shredded barbarians there are come March. Enjoy

OVER & OUT

General_ & One-Niner

The Hateful 8 – Smash & Dash Floater Bash

YHC appreciates the invite from Moneyball via a work email to Q the 87th best workout in the F3 lands. Bottlecap chimed in with some optimism that 87 is not so bad, I mean Gronk (chowderhead) dawns the #87, legend Sidney Crosby rocks #87 and I think that was about the number of times I heard people piss and moan about doing burpees this morning. Frankly the site would be in the top 10 in my book, probably right at #10. That being said, I’ve only been to 10 sites…I kid. The goal for my Q today was to create a balanced workout that included HIIT, Strength and Running…I mean sprinting. Here’s what was The Hateful 8:

Warm-Up

Quick disclaimer given, group was assembled and ready to work

Mosey to the Bridge in front of Dreamchaser’s for SSH x25, Merkins x15, Mountain Climbers x15, run across the bridge and back while watching General bust his ass…too much damn lacquer on that thing. Moroccan Night Club x25…yes, they have night clubs in Morocco, check ’em out on your next trip, everyone inside has beefy shoulders.

The Hateful 8 (Cue the tunes…w/ limited ads)

The Hateful 8 is a tabata circuit with a 20/10 ratio (20sec high intensity, 10sec rest) with 8 different exercises. After completing a tabata round with all exercises, sprint up the longer than anticipated hill and recover down. After each round, an exercise would be eliminated (working bottom to top…yes burpees were a mainstay) and the hill sprint distance would decrease…or increase on one round due to poor depth perception on YHC’s part. The exercises:

  1. Burpees
  2. Bombjacks
  3. Plyo Merkins
  4. Jump Squats
  5. Diamond Merkins
  6. Broad Jumps
  7. Twisting Pistons (3, 6, 9’s as know by Deadwood)
  8. Plank Jacks

Final sprint to the top of the hill, followed by 20sec of lunge walks, 20sec of backwards lunge walks and mosey back to launch for a final minute of LBC’s followed up by 6inch LBC’s (another crowd pleaser) annnd COT.

Moleskin

Solid group of sick individuals hailing from various tribes; Tribe Lawson being the largest representative, assembled for one of YHC’s favorite style of workouts. I know most workouts are predominantly run heavy. We did manage 2.1 uphill, scorching miles. This was hopefully a shock to the system and a reminder that you do have upper body and core muscles as well, hopefully you are feeling those at some point today or the DOMS (delayed onset of muscle soreness) in the near future. Looked as though everyone was pushing as there was little separation amongst the group. Thanks for embracing (although complaining about the burpees) a different style of workout and knocking it out in the allotted time. 

Announcements

  • Deadwood on Q at The Reservation (Indian Land Elementary) this Saturday at 600. Yes, there will be a workout there this week and if you are more of a runseeker, we will be on the move and solid mileage is promised
  • New co-site Q Zinfandel announced. Congrats on being awarded the position at the 87th best site in F3 (your words)
  • Zinfandel also hosting a Mineral Springs “College Nostalgia” day on Saturday with Beer pong, beer exchange (I guarantee the beer is better than what most of us drank in college)

Over & Out

General_

*New Site* Announcement – SOBland: GENESIS (Monday’s) 0515 – Strength/Bootcamp Combo

Making last minute plans for this upcoming Monday, 10/22? We have you covered. Yes, Monday’s usually suck and signal the beginning of another week on the grind. With running workouts and traditional boot-camps a plenty every other day of the week, Genesis will offer up a unique option to start the week uniting the meatheads with the fleet of feet.

Although embracing the boot camp style workout, there will be a focus each week on building in a strength component. This will not be a full session of gear (kettlebells, tires, jump ropes, sleds etc.) but may include these as part of the strength component. More details below:

Launch spot will be the same as Blakovery, Brixx Restaurant in Blakeney (park near the fountains)

Start time = 0515 and will run until 0600 before re-grouping with the Blakovery group for 15min of stretching, because it’s important and something a majority of us ignore post workout.

Monday workout will be followed by Coffeteria at the Chik-Fil-A in Blakeney, where I owe Fredo breakfast at some point for the “Genesis” name.

Over & Out

-General_ & One-Niner

The Brave: Poop Laden Tabata Journey

For starters, yes I realize that I called the sh*t, poop. It was anticipated that today’s Brave edition would utilize one of the many parking decks with the looming rain upon us. However, I’ll look for any opportunity in the summer months to take advantage of cooler temps over the hot box. 12 men arrived via automobile and 1 on foot (Uncle Rico), this will be important later.

That being said, none of them were Goonie who texted me last night proclaiming he would be at The Brave…and then probably followed that up by polishing off 12 beers, causing him to fartsack.

Warm-up – There was none

The Thang

  • Instructions were given that the PAX would cover a lot of ground this morning w/ pain stations along the way, which featured Tabata style cycles (20sec on, 10sec off) 2 exercises alternating for 2 rounds
  • Station 1 – 1st parking deck we came to on Ballantyne Commons Rd. (Plyo Merkin, Bombjack)
  • Station 2 – next stoplight we came to on Ballantyne Commons Rd. (Burpees, Plank Jacks)
  • Station 3 – entrance to fitness trail near Ballantyne Corp Park (Supine Pull-ups, Jump Squats)
    • This is about the time that word circulated through the PAX that Cobbler, out of all people, was using the “facilities” – Sh*tter #1
  • Station 4- Duckworth’s Parking Lot (Merkins, LBC)
    • This is about that time that word circulated through the PAX that Mario may be using the “facilities”
  • Station 5 – Ben Nevis Base (Spartan merkins, Peter Parker)
    • This was about the time Frehley’s Comet exclaimed “It’s coming that way” before the onset of a gagging, cringeworthy, onion heavy with ketchup finish gas bomb made it’s way into everyone’s nostrils
    • This was also about the time my phone got wet and stopped working and Mario took over as the official/unofficial timekeeper for Tabata
  • Station 6 – No time to head up Ben Nevis, so back towards the columns (1rd of each exercise) (Burpees…yes, again, Parker Peter)
  • Station 7 – Same as station 2  (Mountain Climbers, Freddie Mercury)
  • Station 8 – Same as Station 1 (Donkey kicks, and I forget the other)
  • Station 9 – Brazwell’s parking lot, 20 yd Bearcrawl followed by 20yd Burpee Broad Jump to freedom

Moleskin

The weather held out for us but for some including YHC on the way home, the bowels did not…Great work by the PAX covering some ground today and mixing in some strength and HIIT. Water/sweat and technology don’t mix very well and that remains a fact as of this morning.

Takeaway from a discussion in COT: Keep in touch and stay connected with PAX, friends, family, co-workers etc. You never know what someone is struggling with and solitude can further fuel the internal fire and struggle that some may be dealing with. Stay connected and potentially help someone who may need that connection to hold on and keep going.

Annoucements

8/17 – The Brave converges w/ Cerberus at 530 for a Dredd led workout

8/18 – Come wash away the wear and tear of the week with the CLT Craft Course II, and run and brew event hitting 6 breweries. Respect to anyone that polishes off a Porter, Stout or Double IPA at all 6

8/25 – 4yr Indian Land Anniversary celebration at the re-launch of The Reservation

Over & Out

-General_

 

 

The Hateful 8

Coming off of the IPA train (Jai Alai, Juicy J, Pernicious) YHC put together a workout to help flush every ounce of that golden goodness out of the body titled “The Hateful 8”. Initially, there were thoughts of working the parking deck into the mix but YHC just couldn’t waste a beautiful, breezy morning in the hot box. 10 Pax arrived via vehicle, on foot and Abacus must have teleported because I didn’t even see him show up until we were mid-way thru the warm-up mosey. To recap:

Warm-Up

  • Short mosey around the backside of Viva Chicken looping back to the launch
  • 20 SSH
  • 10 Merkins
  • 10 Mountain Climbers
  • 10 Low Slow Squats

The Hateful 8

  1. Burpee
  2. Starfish Crunch
  3. Plyo Merkin
  4. Bombjack
  5. Mountain Climber
  6. Merkin
  7. Jump Squats
  8. Burpee Broad Jump

Tabata sytle, ON = 20sec, OFF = 10sec thru The Hateful 8 followed by a recovery loop (same loop as warm-up) for 8 total rounds, eliminating (from the bottom) an exercise after every round until finishing with (1) 20sec round of Burpees to close it out.

This left us with 1min on the clock which was utilized for plank into 6inch hold and into COT.

Moleskin

  • A few technical difficulties to start out but it was worth the wait to have a soundtrack other than 45min of mouthbreathing, farts and groaning to tabata out to
  • Would like to thank Rage Against the Machine, Metallica, ZZ Top, AC/DC, Black Label Society and last but surely not least Katy Perry for the takeout on the final round
  • Strong group of PAX today pushing through some difficult tabata rounds and several treating the recovery loop as anything but a recovery (Doc McStuffins, McGee, Uncle Leo) great push to up the pace for the rest of the group.
  • All of the beer has successfully left my body

Annoucements

  • Big SANDBOX project this weekend and it’s not too late to volunteer, hit up the #sandbox channel on Slack for more details on this project and more upcoming/on-going
  • New Thursday style AMRAP coming to the Cerberus site soon, details to come
  • (2) Awesome events upcoming:
    •  CLT Craft Course (8/18/18) – Brewery Hopping via Running (6 breweries in 4 miles) – check out #beerrun channel on Slack for more details
    • Crane Relay (10/26/18) – check out the pre-blast and sign up Crane Relay Link

Muscle Trauma: The Foxhole Edition

The tag line blasted on Slack for this workout was “Muscle Trauma in store @ the Foxhole.” Unafraid on eager for the DOMs that would occur…or checking off a box on the Journeyman Challenge, 7 Swole Trolls gathered for the main event including ages ranging from 8 to RESPECT status.

Warm-Up – Cue the music, no Taylor Swift or Katy Perry today.. all Rock..and Pandora commercials

  • Disclaimer given as we took off around the school at a warm-up pace, throwing in a trip up the stairs and back down
  • 15 Dips on the benches
  • 15 Merkins re-entering the parking lot, and finishing the mosey from where we began

The Thang – Partner up for the following:

  • Partner resistance ropes:
    • P1 holding and providing resistance on ropes
    • P2 high choppy steps whilst under tension to 1st speed bump followed immediately by 10 Goblet squats w/ bell
      • Flapjack and repeato x2
    • P1 holding and providing resistance on ropes
    • P2 back pedal whilst under tension to 1st speed bump followed immediately by 10 Goblet squats w/ bell
      • Flapjack and repeato x2
  • Progressive curls w/ bell
    • P1 – full parking lot building sprint, recover back to P2
    • P2 – 4 total curl positions starting with short pumps to full extension, 5reps at each position = 2o total
      • Flapjack
  • Regressive curls w/ bell
    • P1 – full parking lot building sprint, recover back to P2
    • P2 – 4 total curl positions starting with full extension to short pumps, 5reps at each position = 2o total
      • Flapjack
  • Clean & Press
    • P1 – full parking lot building sprint, recover back to P2
    • P2 – Clean & Press w/ bell (5x each side)
      • Flapjack
  • French Press Negatives
    • P1 – full parking lot building sprint, recover back to P2
    • P2 – French press negative (slow count on downward motion) to normal extension
      • Flapjack
  • Abyss Merkins (x2)
    • P1 – full parking lot building sprint, recover back to P2
    • P2 – Deep merkins utilizing curb for feet and bells as handles to dip below the bells on the merkins into the Abyss
      • Flapjack
  • Pull-Up Finale
    • 10 pull-ups, 10 toes to bar, (1) 10ct of 6inch Plank
    • 8 pull-ups, 8 toes to bar, (2) 10ct of 6inch Plank
    • 6 pull-ups, 6 toes to bar, (3) 10ct of 6inch Plank
    • 4 pull-ups, 4 toes to bar, (4) 10ct of 6inch Plank
    • 2 pull-ups, 2 toes to bar, (5) 10ct of 6inch Plank

Swoleskin

Strong and yes, I do mean strong work by the PAX this morning as the Lions inside were awakened. It was a great morning to take advantage of temperature wise and get after it and get after it we did. The tunes are always a boost but it’s funny how when Taylor Swift pops up I get ridiculed and when no Taylor Swift pops up I still get ridiculed. That was the least ridiculable (not a word) content of the workout as my disclaimer should have been “I am not a professional, and my gear is far from professional” as the “resistance ropes” that I used are only professional kidnapping grade and the 5lb plate that was brought for Cobblers 2.0 (Gronk) was a large plate of tile. Moving on from the ridiculing and focusing on the positives from today I’ll first start with the workout before the workout. Solid pre-run effort and route laid out by Erector, really going to miss this dude moving to Tennessee. He has been a lead by example guy and a huge addition to SOB/Indian Land. Fredo may be respect status but those legs are 25, as he was the sprint burner in the group. Moving from age to beauty…from his mother of course, strong work by Gronk to defeat the fartsack and continue to lay the groundwork towards his goal of playing for some small school in Tuscaloosa one day and for Cobbler to provide the antagonizing to get him out of the fartsack and push him during the workout.  Argonaut asked for pull-ups and he received pull-ups and delivered on pull-ups likely being the only one to complete all of them in strict pull-up fashion. Last but certainly not least, came as a journeyman and performed like a beast Das Boot, great work stepping out of the comfort zone and trying something different, you nailed it.

Announcements 

  • Erector finale Q at Blackhawk this Saturday, 6:00 pre-run on the trails, 6:30 main event followed by a farewell feast (breakfast)
  • Rebel Yell and The Arsenal converge @ Rebel Yell featuring Cobbler on Q
  • Argonaut on Q for a spooky this Friday the 13th at the 3 Headed Hell Hound (Cerberus)
  • Isabella Santos race, sign up and keep the SOB push and support strong for this event in our own back yard
  • New site “Pokey” headed up by Paper Jam opens up Wednesday 7/11 for Dynamic Stretching…the M is sure to enjoy the results

 

2018 Isabella Santos Pre-blast

SPEED FOR NEED is back at it again this September for the Isabella Santos 5K/10K Event. This event is for an awesome cause and is right here in our back yard. We had some solid support last year and looking to increase the F3 participation this year. I know everyone’s calendar fills up quick with events but go ahead and put this one on your calendar.

$20 with the Coupon Code RUN4ISF2018 registers you for the 5K, code also works for the 10K ($10 off) THIS OFFER IS ONLY GOOD 6/28 – 6/30

Additional Details:

Date : Saturday, September 29 8AM

Sign-Up Link: https://5kforkidscancer.racesonline.com/

SIGN UP UNDER TEAM NAME F3 SPEED FOR NEED

 

We are still working on securing riders for the event but reach out to Madison (UnionCO), Fire Hazard or myself if you are interested in pushing one of the riders for this event. Thanks for the support and let’s rally with strength in numbers behind this great event and Speed For Need.

-General_

 

 

The Journeyman AO Challenge: Preblast

Here is a challenge where size and speed do not matter, and where only inner strength, determination to beat the fart sack and the ability to set an alarm clock and follow Waze directions will help you.

With the dog days of summer approaching, the challenge is on to keep pushing towards your fitness goals while mixing up the scenery a bit. The Journeyman AO Challenge will kick-off this coming Friday, June 1st running thru Saturday, July 28th.

The challenge is simple; hit as many of the SOBland AO’s between June 1st – July 28th. Official 2018 Journeyman AO Challenge Dog Tags awarded to those hitting ALL AO’s.

We will be using a Googledoc (link below) to keep track. Simply enter in your F3 name and keep track of your attendance at each AO by entering the date that you attended that AO. You can reference my row (General_) as an example.

The Journeyman AO Challenge Google Doc

Get out and post!

-General_

Fishing for FNG’s, Netted a Bunch of Kotters Instead

Quarterly the SOB region has been putting together a workout meant to attract and retain FNG’s while bringing back some of the Kotter folk. YHC & Transporter wanted this to be a workout that would be somewhat FNG friendly, while still making it worthwhile to the tuned up PAX that woke up ready for a challenge. This was my first rodeo at the newer Cerberus AO, thus the 4:50 arrival time to do some recon where I ran into Bunker and Meat Loaf heading out for a pre-run appetizer. Cars began filling up the lot, PAX jumping out of vehicles and making their way over and with 530 on the dial YHC exclaimed “Do we have any new guys, aka FNG’s”….Crickets….more Crickets….scanning familiar face after familiar face…still Crickets…Boom, got 1…and only 1. 1 token FNG stepped forward and was the sole focus of my disclaimer.

Warm-up (General_)

  • Buzz over to the lot where the “Gladiator” crew was working out, and circle up
    • My strategy here was to try and attract some attention to F3, possibly draw out a FNG. Realized this was a backfire once there were females spotted amongst the “Gladiator” crew…
  • 20 SSH
  • 10 LSS
  • 10 Merkins
  • 20 MC

The Thang (General_)

  • Mosey back to Viva Chicken lot and line-up for Progressive suicides:
    • Run to 1st island and back + 20x merkins + 20x Bombjacks = (20x each)
    • Suicide using 1st & 2nd islands +15x merkins + 15x Bombjacks each time reaching start line = (30x each)
    • Suicide using 1st, 2nd & 3rd islands +10x merkins + 10x Bombjacks each time reaching start line = (30x each)
    • Suicide using 1st, 2nd, 3rd & 4th islands +5x merkins + 5x Bombjacks each time reaching start line = (20x each)
  • Mosey to the Parking Deck & partner up:
    • P1 Burpee broad-jump 15yds, bear crawl back to P2
    • P2 doing Merkins
    • Flapjack with goal equaling 100 total merkins
    • Repeato w/ 100 total CDD

The Thang-a-lang (Transporter) 

  • Donkey Webb
    • 3:1 Ratio of Donkey Kicks to Mike Tysons, 7 sets total (21 DK’s, 7 MT’s) = FNG barely alive and majority of PAX totally wrecked
  • Split into 4 groups with the goal of moving a 45lb from the bottom of the parking deck to the top of the parking deck…Hairburner style
    • 1 PAX moving plate thru Parking Deck
    • Rest of PAX doing 10 American Hammers, 10 lunges than catch up to Hair Burner PAX and switch
    • PAX finishing Hair Burner run to nearest stairwell and double back to team
  • Mary at the top until last group finishes, down the stair well and back to COT finishing up some Mary until the 6 is in

Moleskin

Well, to briefly summarize:

  • Thank you Squid for the take out
  • There was 1 FNG who felt damn special. Welcome “Teacher’s Pet” and great work Cheddar on bringing out your Professor. I owe you a Chik-Fil-A biscuit
    • Runners up in the name department were: Hot4Teacher, Sheldon
  • There were a strong number of Kotters…you know who you are and great to see you. Come back anytime, admission is free
  • Even if you are a seasoned F3 vet, Transporter’s portion alone was worth getting out of bed for. Pretty sure I lost 2lbs of sweat in the parking deck
  • Don’t let FNG day be the only day that you try to bring out FNGs…or not bring out FNGs. Plenty of solid AO’s scattered throughout the week that would make a difference in someones life so keep pushing to bring ’em in.

Annoucements

  • Private Pool party in the Lawson neighborhood coming up the 2nd Weekend in June. All you can drink brews + food for a very reasonable price. Proceeds are going to help fund current and future “SandBox” projects. If you haven’t gotten involved, check out the SandBox channel on Slack. MORE INFO to come surrounding the pool party. Be on the look-out via Slack and Tweeter.

Over & Out

 

-General_