Author Archive Hair Band

Beach ready

With me going to the beach next week and I am sure others will follow as we head into summer we needed a good all around beatdown to get #Swole and impress the M. here is how it went…

Lets mosey for a quick #HairbandMile

COT:
SSH x 25
IW x 25
Little arm circles 10 forward, 10 backwards
big arm circles 10 forward, 10 backwards
Low Slow Squat x 15

Grab the bells and head to the curb closest to the school
The THANG:

ROUND 1

  • 4 snatch R / 4 snatch L, Run to parking lot line and back
  • 8 snatch R / 8 snatch L, Run to curb and back
  • 12 snatch L / 12 snatch L, Run to sidewalk at top of hill and back
  • Reps were 5/10/15 for KBs < 35 lbs

ROUND 2

  • 4 high pull R / 4 high pull L, Run to parking lot line and back
  • 8 high pull R / 8 high pull L, Run to curb and back
  • 12 high pull L / 12 high pull L, Run to sidewalk at top of hill and back
  • Reps were 5/10/15 for KBs < 35 lbs

ROUND 3

  • 8 Dolly with KB Press, Run to parking lot line and back
  • 16 Dolly with KB Press, Run to curb and back
  • 24 Dolly with KB Press, Run to sidewalk at top of hill and back
  • Reps were 10/20/30 for KBs < 35 lbs

ROUND 4

  • 4 clean R / 4 clean L, Run to parking lot line and back
  • 8 clean R / 8 clean L, Run to curb and back
  • 12 clean L / 12 clean L, Run to sidewalk at top of hill and back
  • Reps were 5/10/15 for KBs < 35 lbs

ROUND 5

  • 8 curls, Run to parking lot line and back
  • 16 curls, Run to curb and back
  • 24 curls, Run to sidewalk at top of hill and back
  • Reps were 10/20/30 for KBs < 35 lbs

ROUND 6

  • 8 tricep extensions, Run to parking lot line and back
  • 16 tricep extensions, Run to curb and back
  • 24 tricep extension, Run to sidewalk at top of hill and back
  • Reps were 10/20/30 for KBs < 35 lbs

5MOM

Flutters x 25
Rosalita x 20
Backscratchers x 20

DONE!

This is a tweaked/recycled version of an old Tiger Rag Q at Skunkworks, it was a solid beatdown and not much mileage but around 1.5 miles with the running we did do.

Great to see Playoffs back at it after an extended break due to job change etc.

Great work by all out there, and while we do bust chops at any workout, when I talk about form at Overdrive it is out of concern for safety. Gear is a different beast and I don’t want anyone getting hurt out there. If we need to do another KB 101 type thing we will.

Always an honor to lead, AYE!

Hair Band

The Angel is here

For about 3 weeks now Bernanke in his old age has mistakenly preblasted I was on Q at Thrive. Well, his wish finally came true… of course he didn’t show up to experience the satisfaction of said Q.

Oh well, lets mosey! A quick #HairbandMile to get the blood flowing ending in a different spot than usual for COP just to be different.

COP:
Side Straddle Hops X 25
Imperial Walkers X 25
Low Slow Squats X 20

Some random #Mumblechatter was in there, a few short jokes I think but they probably went over my head. #OwnIt

Lets mosey!

The THANG:

Grouped up at the road with instructions… You know the Beast, run stopping at 6 stations, 6 reps of called exercise at each stop then run back to the starting point and regroup.

Well,The Bible says 7 is the perfect number so we will use the trees as markers and there are 7 of them ahead of us and 7 reps at each. Beast? No, Angel… or Angel of death?

Here are the exercises for the Angel:

  • Merkins
  • Monkey Humpers – while it is still dark
  • Squats
  • Jump Squats – #Crowdpleaser after squats
  • WWII Sit ups
  • Rockhoppers
  • Burpees (Start at 1 and add a rep at each stop)

Mosey over to the picnic tables for:
20 step ups (20 times off the ground)
15 Carolina Dry Docks
Run to Carolina Courts building and back

Repeato until time called.

Roughly 2MOM:

Flutter x 25
Rosalita x 20ish
Maybe something else I can’t remember a the moment.

DONE!

Ye Olde Moleskine:

As we were waiting for the PAX to assemble I see an oddly familiar red car pull in… That looks like… Nah… Wait, it is Jabberwocky! #Tclaps for branching back out to add another post to your week!

During the Angel after the first round we regrouped doing LBCs while waiting on the six, thanks for the call out by Gypsy that we may be there for a while so I called an audible for us to run and pick up the six. We did the same for the second round, after that it was deemed we were all close enough and nobody would get lost so just move on to the next round as you get done.

Overall we were close to 2.5 miles which for one of my Qs is rare and surprised many PAX. #KeepThemGuessing
And Thurston correctly pointed out I had us hit basically every body part, summer is coming we need to impress our wives. #BeachBody

Solid work by all, guys pushed themselves and modifications made where needed. The growth continues when you come back and don’t need to modify like you did the last time and with this group the encouragement is always there to be better. #AlwaysPushedAlwaysPushing

A little PSA as we head into Summer, stay hydrated! It is really important and easier if you just make it a daily thing not just before a workout.

Thanks for the opportunity to lead, always an honor!

Aye!
Hair Band

 

Pre-blast for “Operation Supply Line” #3rdF

My 2.0 “Bellyflop” is doing a National Honor Society project for school and he wanted to help our F3 brother “Donut Hole” who is getting ready to deploy with his Army unit. We will be collecting supply items to ship to him and his unit for the deployment.

We are hoping to do more than one shipment, the first while he is still in the states and the second once we have an address overseas.

I plan on shipping the first round the week of 5/14 to the base he is stationed at in the states.
So if you would like to donate you can get things to myself by Sunday 5/13.

Either meet up with me at an AO, message me on Slack/Twitter/Facebook to meet up, or I am on Q at #F3Outland on Saturday 5/12.

Alternately if you post to a workout with Glass Joe or Madison they can also take the items and pass them on to me. (Thanks guys!)

So what are we collecting?
These are some requested items:

  • Letters or notecards of support/prayer
  • Packages of trail Mix (Individual packages)
  • crackers (Individual packages)
  • Fruit snacks
  • Water enhancers like Mio/Propel etc.
  • Toothbrushes/toothpaste
  • Baby wipes (no babies involved, this is due to the desert heat they will deal with and hygiene)
  • If you would like to donate some money to help with shipping (or for us to get items that may not have been donated) that would be helpful also.

Anything helps and if nothing else say a prayer for the safety of our brother and his unit and comfort for their family during the deployment.

 

Aye!

Hair Band

Not 0.0 but close enough

I promised a low mileage beatdown to get some recently MIA PAX out of the #fartsack, it didn’t work. With mostly healthy guysgu added some minor movement and we got #swole anyway.

#HairbandMile then circle up

COT:
SSH x 20
IWx 20
Low slow squat x 20

Let’s go grab the bells and circle back up for The Thang!

Ladder up:

20 swings
20 swings + 20 Clean & press (10 per arm)
20 swings + 20 clean & press + 20 snatches (10 per arm)

Time for some active recovery, get your bell in waiter position when getting tired drop to rack then when tired drop to suitcase, switch arms and do it again around the parking lot.

Next ladder:

20 swings
20 swings + 10 curls
20 swings + 10 curls + 20 Tricep extensions

#HairBandMile

Ladder

10 swings
10 swings + 20 halos (10 each direction)
10 swings + 20 halos + 20 high Pulls

Ok Partner up

P1 farmer carry to end of lot and back, P2 flutter press until P1 returns then flapjack

Next round

P1 farmer carry
P2 Bulldogs (skull crusher to Louganis) until P1 returns then flapjack

6 Minutes of Mary

Backscratcher
Flutter
Rosalita
Protractor

Done!

Moleskine
Ok so to be honest it was a long crazy weekend and I should have done this BB on Friday when everything was fresh in my head. So this is all true in my head and is as close as I can remember, maybe a few tweaks but her if you were there your body reminded you the next day we worked hard.
This was a tough kb beatdown and everyone did an awesome job. Guys modified as needed but there was no laziness, everyone pushed themselves and that is what it’s all about, work hard but know your body and be smart.

We need Is so get signed up!
Always an honor to lead, Aye!
Hair Band

Outland Mosey Marathon

The Thang:
-Mosey to the little track area past the tennis courts.
– COP:  – IW (X20 IC)
             – LSS (X20 IC)
             – Merkins (X10 IC)
             – SSH (X20 IC)
– Mosey to the bus lot; 5 Burpees, then Cheese Weave, Plank it up, 5 more Burpees.
– IR to Elementary School back parking lot; Starfish workout:
              – Squats in center (X20)
              – LBCs in corner 1 (X20)
              – Jump squats in corner 2 (X20)
              – Merkins in corner 3 (X20)
              – MCs in corner 4 (X20)
– Mosey over to side street; partner up – P1 run to Rogers Rd and back, P2 do Dying Cockroaches until P1 returns.  (Flapjack)
– Mosey back to parking lot; Starfish revival!  (replace Jump squats with Dollies)
– Mosey over to AO back street; say “Goodbye!” to Smokey!  10 Count while we regroup.
– Lunge walk toward Middle School bus lot; break for 5 Burpees.
– Karaoke R, then L; break for 5 more Burpees.
– Mosey to Middle School wall; Peoples’ Chair with APs (X50), 5 Burpees, PC with APs (X100), and 5 more Burpees; BTTW time contest (Prize goes to Christmas for his endurance!)
– Mosey back to front parking lot for 5 MOM (OY6):
                – Dollies (X20 IC)
                – LBCs (X20 IC)
                – Freddy Mercury (X20 IC)
                – Rosalitas (X20 IC)
                – Recover and 1 minute left for some stretching.
COT; Thanks to HB for taking us out!
Moleskine:  You know it’s a successful workout when as the Q you start receiving the Hate chatter by the end about too much Mosey and Burpees not being a cool down exercise.  (Thanks much, HB!)  Also, confirmation of a tough Overdrive workout the day before, as HB and I both were whining all through the workout about being sore from yesterday!  (No cheese was served with the whine!)
Two and a half for 2nd F, at McD’s (Dr. Thunder went through the Drive-Thru).  Then, Bullwinkle shows up for 2nd F only.  Better late than never!  Huh?  – YHC, Shepherd.

Outland Convergence Announcement/Preblast

#F3Outland is converging to #F3TippingPoint Saturday.

Pre-run at 6, main thang at 7

Get rid of Shake-n-Bake at 8 (also known as helping him move). If you have time help would be appreciated!

#F3TippingPoint is located at Belk-Tonawanda Park across from Farmer’s Market in Monroe.

 

Four Corner Disaster

0530 struck and and we were off…

Mosey down and across the street to the new town hall, no FNGs so the disclaimer was given on the journey.

COP
Burpees while we wait for the 6… just because.
SSH x 20
Imperial Walkers x 20
Low Slow Squats x 15

The Thang… it’s been a few days so there are some #truthnuggets thrown in.

4 corners, do called exercise/reps at each corner #LarryBirds run back and finish with the 6 to get some extra work in.

Round 1: Jump Squats at each corner, start with 5 and ladder up by 5. So that is 5, 10, 15, 20 for the non mathletes
Repeato but no ladder, 10 Jump Squats at each corner.

Next round: Hand Release Merkins, 10 at each corner
Repeato

Next: LBCs 10, 20, 30 40
Repeato 20 at each corner

Next: Carolina Dry Docks 20 at each corner
repeato

Lets mosey! Wait, lung walk from the square to the road then mosey, CAR! Look both ways before crossing the road kids!

6 Minutes Of Mary

Flutter x about 40
Rosalita x 25
Back Scratcher x 25
Pretzel Crunch 10 oyo each side
Superman Banana just to make sure we were nice and wet before getting back in our cars.

DONE!

Ye Olde Moleskin

A month or so ago I took a choose your form of the destructor poll and the Thrive Challenge won with 4 corner disaster came in a close 2nd so that was on tap for today. It’s been a few days so there is a good chance I made up some or all of the rep numbers above. #Old

I went to bed wondering if we were really going to get the storms #Cantore was going on about and waking up multiple times to the storms wondering if I would need to cancel for lightning was frustrating. My alarm sounded, the storms had passed and I was tired but it was time to embrace the suck and get out there. While we were missing a bunch of regulars who obviously lost to the #fartsack We had a solid enough crowd who would feel good knowing they took the #DRP and chose the harder thing.

Great work by everyone, I think that size of 4 corners was perfect to push people and by having the guys that finish first go back to the six and finish with them it pushed them the extra amount they needed while keeping everyone together.  The storms made for a major lack of sleep and while we missed the rain we all we thrown in the water enough to make it look like we were in the heart of the storm. #YouAreWelcome

Lots of #mumblechatter as usual with this group which always keeps things lively.

Always an honor to lead,

Aye!
Hair Band

Winter Olympics… or just the Thrive Challenge.

This is always a different F3 workout, no cadence, no COP, no Mary. This is you vs you to set a baseline if your first time or compare back to past challenge results.

It goes something like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is 1/3 of a mile.
Get back and complete exercise 2, do lap, etc.

Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc. If you need to stop and catch your breath do it, as always modify if needed but try not to cheat yourself.

Here is the list:
Mountain Climbers – 100 (count each leg as one)
Lap
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Lap
Merkins – 100 (25 wide, 25 regular, 25 narrow (elbows tight to body, also called “perfect”), 25 diamond)
Lap
Burpees – 50
Lap
Carolina Dry Docks – 100
Lap
LBCs – 100
Lap
Jump Squats – 100
Lap
Dollies – 200
Lap
Squats – 100
Lap
Rock Hoppers – 100
Lap
Russian Twists (American Hammer) – 100
Lap
Burpees – 100
Lap
Burpees – 200

This was tough, as a challenge should be, and this group of PAX did an awesome job! Seriously proud of this group of guys.

Here are the results for each guy, and to make things easy I put your prior results next to it in italics if you did the last challenge:

Glass Joe- 4 Squats – Finished Dollys
Hoffa- Lap after Dollys – 100 Dollys
Shake n Bake- 145 Dollys – Finished Jump Squats
Happy- Finished Jump Squats
Shepherd- Finished Dollys – 2/3 Lap after Dollys
Lamont- Finished Dollys
Nomad- 110 Dollys – 150 Dollys
Bonhoeffer- 129 Dollys – 42 Jump Squats
Trojan Horse- 45 Jump Squats
Thurston- 50 Dollys
Gypsy- 82 Squats – Lap after Jump Squats
eHarmony- Finished Dollys
Bullwinkle- 44 Jump Squats (Skipped Burpees) – 1/2 lap after Carolina Dry Docks
Bernanke- Lap after Dollys
Lumberjack- 45 Dollys
Arsenal- Run after LBCs – Finished Jump Squats
Hair Band- 48 Dollys – Finished Jump Squats

Moleskine:

This is always tough and typically limits the #mumblechatter compared to normal…
Unless you are Glass Joe getting confused about the explicit “count each leg” Mountain Climbers, not both legs are one, count each leg, 1,2,3,4,5, etc. up to 100.
Also everyone should get the same amount of time, I always leave a few minutes in the beginning to cover the rules for PAX that haven’t done it before but I will do a better job to make sure we all start at the same time, and stop Glass Joe from his false starts.

Another point I want to make, if you did not beat your last results there can be valid reasons, lack of sleep, not hydrated well, but more importantly as you get stronger you will be able to have better form in many of these things and that could take a little longer.
There is nothing wrong with being a little slower while having better form. #TWSS

Always an honor to lead, AYE!
Hair Band

What is a #Snotwoggle?

Last night the warning went out to bring bells, hydrate and get rest because a #Snotwoggle was coming.

From the Lexicon:
SNOT WOGGLE: A Workout that shuts down Mumble Chatter and leaves the PAX looking backwards half-unconscious from the pain.

The threat was so scary that Glass Joe had an upset tummy and skipped all together. #TakeSomePeptoAndManUp
Another from the Lexicon:
SHARTSACK: The act of missing, arriving late to, or checking out and returning to a post due to nature calling. (See also Elvis)

Grab your bells and let’s go circle up in the parking lot.

Disclaimer given

COP

SideStraddle Hop x 20 In Cadence
Imperial Walkers x 20 IC
Staggered Merkins right hand on bell x 10 IC
Staggered Merkins left hand on bell x 10 IC
Low Slow Squat x 15

A quick reminder/lesson on proper form for a kettlebell swing, this included a discussion of hiking balls, using your hips and thrusting. Fortunately there were no ladies or 2.0s around but still would have been valuable information. #NotAProfessional

The Thang

10 Burpees / 40 two handed kettlebell swings
20 Burpees / 30 swings
30 Burpees / 20 swings
20 Burpees / 30 swings
10 Burpees / 40 swings

That was so much fun! Grab your bells and head for the hill!

20 swings / run up the hill, run back down the hill / 20 Flutter presses w bell
30 swings / run up and back / 30 Dolly presses w bell
40 swings / run up and back / 40 Louganis

Grab bells and circle back up
Halos 10 clockwise, 10 ccw
Bent row/Lawnmower 10 right side in cadence, 10 left side in cadence
ON YOUR SIX!

6 Minutes of Mary
Rosalita en Espanol (i.e. Zip-a-Dee style) 25 or so in cadence
Flutter x 30 IC
LBC x 20 IC
Back scratcher (Countertop Special) x 15 IC

DONE!

Announcements:
Get with Madison if you are interested in future CPR classes
Speed for need has some events coming up, get involved.

Ye Olde Moleskine:

It’s always good, especially as site Q to reset the bar once in a while and give the PAX a good kick in the teeth…
In theory that sentence is pure awesome but this ain’t no gym, I don’t walk around with a clipboard and we don’t work out in a nice climate controlled room next to #fern, that means I end up kicking myself in the the teeth also, and maybe a slight punch in the throat since I am on Q and need to make sure I am leading by example. #DontQItIfYouCantDoIt

This was a smoker and there may have been moments of light headedness, unless the visions of Statler and Waldorf laughing at us in the balcony was real. #MenaMena #MuppetsFTW

There is a lot of #Mumblechatter out there that the kettlebell swing may be the perfect exercise integrating strength and cardio, good, we did 250 of them along with 90 or so burpees just to take things to anotha level.

Once we got to the hill though it appeared Bullwinkle was delusional because he bolted up that hill as if he thought he finished the swings already… as the wind blew though I thought I faintly heard BW’s voice carried in the breeze saying something along the lines of “Is this right Shepherd?” If so then the student became the teacher in the #ShepCount.

Country Living attempted to call me out as I said for guys to keep legs straight saying my legs weren’t straight. I don’t have gangly legs like some so typically that is not a form issue I have. Between him and I, even with my 02Dep, I’m sure I’m right.
I mean it’s Country Living, what kind of education can you have when you lives so far out in the sticks that the deer ask you directions to town? #LoveYaMeanIt

Seriously Everyone put in a great effort, Sticky Note has been killing it lately, maybe we will see him on a Tuesday or Saturday soon. Edison with his quiet demeanor and coming off some crazy 14 hour work day and still pushing through is insane. #Beastmode
Madison (Overdrive #Kotters) even came out with NoRegerts (Site FNG) to see what the #Snotwoggle hype was all about and with all the chatter it sounds like I delivered. Glad Playoffs has been back in the #Gloom and seeing other guys work hard and push each other is how we get better. #IronSharpensIron.

Who is going to step up next? Get signed up to Q!

Always an honor to lead this group of guys and I appreciate the opportunity!
AYE!

Hair Band

Merkins, Mileage & More

A cold damp morning with some ice on the ground so disclaimer given and we were off!

COP

Side Straddle Hop x 25
Oh here comes Bernanke, what time does a 0530 workout start? Yes, 0530
5 burpee late penatly
Imperial Walker x 15

Let’s mosey, we are going on a field trip!
A few guys thought we were going to the playground but no, it is time to explore the new town hall across the street.

On the way we almost had a big wipe out on the black ice… reminder that the disclaimer was giving and watch your step.

The THANG!

4 corners around the drive/entrance at the town hall.

Corner 1: Merkins x 15
Corner 2: Jump squats x 15
Corner 3: Merkins x 15
Corner 4: Jump squats x 15

Repeato 3x

C1: Hand release Merkins x 10
C2: LBCs x 10
C3: Hand release Merkins x 10
C4: LBCs x 10

Repeato 3x

10 count

Partner up!

P1 run the square, P2 called exercise, flapjack.

Round 1: Decline Merkins on the steps
R2: LBCs
R3: Backscratchers
R4: Monkey Humpers
R5: Heels to Heaven

Mosey back to the park with a lunge walk over the ice parts

Over to the wall for peoples chair with air presses 50, 75, 100

6 Minutes of Mary (actually about 3)
Rosalita x 20
Pretzel Crunch x 10 each side

DONE!

Announcements
Mint Hill’s Piledriver AO will converge at Conviction tomorrow, just for the day it will NOT be considered moderate, having said that every workout is no man left behind and there will be sweepers to help FNGs / Kotters modify if any show.

Ye Olde Moleskine

Bama for the win last night and a bunch of tired PAX this morning, some regulars were so tired they couldn’t escape the #Fartsack.
Ever since the new town hall was opened I was looking forward to this Q so we could go explore. It’s a great add on to the #F3Thrive AO as we can get off campus but it’s not far and well lit. There is still more to explore and I’m sure we will in the future.

There were many call outs, from Glass Joe, that not everyone is doing the Merkin pull up challenge but I mixed in enough other things including running that he was still happy and thanked me for an amazing workout, saying how I was his favorite Q. #TruthNugget

Somehow Shepherd was not at the front of the PAX during the 4 corners, we assumed his New Year’s resolution was correct counting but alas at the air presses he went back to his old ways and hit 100 before everyone else.

As always it is an honor to lead,

AYE!
Hair Band