Good mornin!! Let’s do a Hairband mile or two to get the blood moving.
Circle up and off we go with some side straddle hops and imperial walkers. Done.
Let’s mosey and explore. Off we go towards the elementary school (stop along the way for some rail slides and plank work).
At the playground:
(15) sec of supine rows
(15) sec of squats
(15) sec of push-ups
(15) sec of lunges
Rinse and repeat till YHC lost track of rounds.
Partner up. I choose Hairband!
P1 hangs on to the monkey bars while P2 runs a lap. Flapjack, rinse & repeat.
Then on to a quick round of (20) each:
Donkey kicks in swing
Step ups
Carolina dry docks
LBC’s
Time to cruise back to the middle school. Watch out for puddles. Whoops. Too late. (And it was a cold, icy puddle)
Stop along the way for our shoes to dry and some peoples chair, reverse planks, dips. And just because it was there: a quick downhill bear crawl down Middle School Mtn. Top those off with some lunges and then some 2 MOM and we are done.
Moleskin
Since Glass Joe stayed in the sack with his new furry slippers/kittens, HB and I went on a little exploration of the campus. We took advantage of the lighted elementary school playground to conduct our own little Mythbusters experiment. You know that scene in the movies where the hero hangs on to the ledge while the villain waxes on (and on and on) poetically? I don’t know how HB fared, but YHC would plunge to his demise after about 20 seconds. The downhill bear crawl / while breathing in the bus diesel fumes was a delightful combination that everyone should experience.
Closed our time with prayer.
Announcements
Black Friday version of Overdrive is good to go with Glass Joe on Q
Hairband:
Outland has tires?! Let’s mosey!
COP:
SSH x 20
IW x 20… next exercise is…. Disclaimer! (thanks HH)
Slow Squat
Mosey out to the side of the stadium to find TIRES!!! Partner up…
P1 flips tires out to end of dotted path and back P2 does called exercise until P1 returns 2 x per round then plank until all are done before next round, as follows:
1. Step ups
2. Dips
3. Decline Merkins
4. Squats
Various plank work and LBC’s mixed in for good measure.
Be good stewards of our new toys and put them back where they came from and hand off to GJ!
Glass Joe:
Now that we are done playing with tires, it’s time for the run part of the #runandguns workout. Mosey to the track around the football field.
Partner up for some Devin Hester’s (100 yard catch me if you can). After round one, I had planned on doing a couple rounds of these but the track was busy with multiple users and being good neighbors, let’s mosey to the stadium instead.
Staiway To Heaven:
Partner 1 climbs the stairs twice while Partner 2 does a called exercise doing as many reps as possible. Then partners switch and when Partner 2 finishes stair running, plank until all groups are finished. Then the next exercise is called out and stair running commences again. Here’s the order of the exercises called out:
Burpees
LBCs
Merkins
Squats
Burpees (Apparently The Late Show thought this would be a nice bookend finish to the Stairway to Heaven and was planning on how to break my ankles when he learned this was not the end. #brotherhood)
Drydocks
Dips
The track has cleared up some so let’s mosey back to the track.
The Runner’s High (I need an official name to this since I like to use it – let’s go with this until someone tells me it’s taken): One lap sprint on the track around the football field with a goal of 90 seconds or less. In theory, the track is supposed to be a quarter mile thus you’d be on pace for a 6 minute mile if you do 90 seconds or less.
The PAX are well gassed at this point so let’s mosey back towards the flag.
At the bottom of the hill, we do a jailbreak run back to the flag.
6MOM:
Dolly x 20
6 Inch Hold-Em Leg Lifts, 6 inch Hold-Em leg lifts spread wide, Back to 6 Inch Hold-Em Leg Lifts
Finished!!!!
Moleskin:
HB: Ever since I heard a rumor about tires I have been itching to use them and today was the day! I have always appreciated Bulldogs creativity at Kevlar in the past doing circuits like this with tires so this was a great chance to bring the pain down south to the Outland.
GJ: The #runandguns workout was a huge success in soreness. But the PAX were up to the task today and the synergy between tires, stairs, and sprints seemed to be a crowd pleaser. No thanks necessary!!!
The FNG managed to secure the handle of Curfew. Story behind that is Curfew dates Steak-Umm’s daughter. Steak-Umm was instantly nervous about what name we would come up with but Curfew was said by HH and agreed upon by all.
Thanks to Shepherd for taking the group out in prayer.
Announcements/Prayers:
Convergence at Weddington next Saturday at 6:30 to help #F3Commitment kick off
Prayers for Electric Slide’s wife and DT’s mom.
Personal Note: I have been reminded twice in the last week of what #F3 is really all about. One is the way the group has pulled together to try to support Electric Slide during this difficult time for his family. The other is something I don’t want public in this forum but suffice to say, when the storm clouds of life are gathering all around, knowing you have brothers in arms beside you can help ride them out. I am often reminded that Jesus valued #brotherhood so much that He surrounded Himself with 12 men during His ministry. Life is hard but it’s harder without brothers right beside you. Thank you men for the impact you are having on my life, this group of men and the community around us.
Posted on behalf of GJ
After a late Thursday night text from CT that he was either still at work Uptown or celebrating Uptown, we had a late Q switch from CT to Glass Joe. We knew the crowd would be sparse due to some work schedules and PAX volunteering at the Unionville Elementary BBQ. We didn’t know it would be a crowd of 2. Jesus said where two or more are gathered, He is in the midst. In F3 lexicon, I think that translates to where two or more are gathered, the gloom awaits. Off we go.
The Thang….
Two Hairband miles (Are Hairband miles in the official lexicon yet? They should be.)
COP:
SSH x 20
IW x 20 (A cadence with two is sort of awkward)
Squats x 20 (No cadence – Awkwardness won out)
To the hill for some Jacob’s Ladder but let’s do backwards run up instead x 5
Mosey to the back road for some Road Less Traveled and car dodging:
Lunges x 10
Burpees x 10
Lunges x 10 (CAR!!!!!)
Merkins x 20
Lunges x 10
Burpees x 10 (CAR!!!!!)
Lunges x 10
Squats x 20
Lunges x 10
Army Situps x 10…..er, scratch that as there are only two of us, LBCs x 20. No #awkwardmantouches
Lunges x 10
Bear Crawl (CAR!!!!!)
Lunges x 10
Burpees x 10
Lunges x 10
LBCs x 40
Lunges x 10
Burpees x 10
Let’s mosey down the back road for a grand finish of the Road Less Traveled:
An HB appreciated half-scalded monkey (CAR!!!!!)
Mosey back to the parking lot with some karaoke mixed in. Indian runs with two are officially a #FAIL.
Jacob’s Ladder backwards run x 5
Hairband Mile
6MOM:
Dolly
Flutters
Dolly
Moleskin:
Though there were only two, there was no less intensity. And for that I am grateful. George Washington said this: “Discipline is the soul of an army. It makes small numbers formidable; procures success to the weak, and esteem to all.”
Announcements/Prayers:
Electric Slide’s Wife
DT’s Mom
So Glass Joe texted yesterday letting me know he was down for the count and needed coverage for his Q this morning, so off I went to bring the pain to the Union County crew.
I pre blast tweeted no Richard Simmons after a Snowman led beatdown at Outland last week while the “spirit” of Richard Simmons seem to take over his mouth and body. Little did I know The Late Show would actually be early and dressed like Richard Simmons for the Halloween downPAINment this morning! He complained about being too cold in the tight short shorts and womanly shirt prior to the workout. I would have told him to suck it up but I was not comfortable and was totally fine with him getting changed. For everyone’s benefit there are no pictures either.
Sooo, here is Turnpike but where is everyone else?!
Bah! Let’s go!
The Thang…
COP
SSH x 20
IW X 20
Peter Parkers X 10
Parker Peters X 10
Hair band mile… wait only 3 of us let’s explore a little of the AO, Hairband 5k! around the school to back walkway, bear crawl all the way up the continue running around to the busses.
Pain Stations:
Round 1 x 3
Stepups X 20
Dips X 30
Donkey kicks on wall X 10
Various plank work in between
Round 2 x 3
Incline Merkins X 20
Squats X 20
BTW presses X 5
Mosey to hill
20 LBCs at the bottom, 5 merkins at the top repeato x 5
20 Carolina Dry Docks at the bottom, 10 squats at the top repeato x 4 (I think)
Hairband mile for some active recovery
Plank up for some Manmakers
Merkin wave
6MOM
Dolly
Flutter
Freddie Mercury
Aaaand that’s it!
Moleskin
The fartsack was strong this morning for some who were expected but unseen, others must have been saving energy for the walking & candy eating they will be doing tonight.
Richard Simmons was a sight, not sure if that would be considered comedy or horror. Great job to the PAX today though!
Announcements:
Tomorrow is the virgin Q of Turnpike! Who happens to be working until about 11:30 tonight so no excuses tomorrow morning at Outland, if he can be there so can you! Besides you will need to work off all the candy you will be eating tonight!
Please keep Electric Slide & more specifically his wife in your prayers as she just had surgery, I don’t want to put all the details here without his permission but contact me if you want more info.
Tomorrow at Outland, Drop Thrill is out so I will collect any shoes if you have them.
If I forgot something, give a shout out in the comments!
It was a nice cool morning for a beatdown to get your Friday started right…
The Thang
Hairband mile to warmup
COP
Side Straddle Hops x 20
Imperial Walkers x 20
Slow Squat x 20 Oh look! The Late Show holding true to name.
Merkins x 10
Quick mosey to the side of the school to circle up and each take a HIIT.
High Intensity Interval Training 1 round = 45 seconds on, 15 seconds rest 3 rounds per station AMRAP as follows:
Step/jump ups
LBCs
Merkins
Burpees
Dips
Kettlebell curls
Kettlebell bent rows
Overhead Ruck sack press (6 bricks, 30lbs)
High Knees
Elbow Plank
On the wall for active recovery 45 seconds, drop an inch 30 seconds, off the wall.
Back on the wall, 40 air presses recover.
6 MOM
Flutter 20
Dolly 20
LBC’s AMRAP 1 minute
Moleskin
Well a little quieter than the past 2 workouts but there were a few we were expecting that could not escape the fartsack. Oh well, the PAX that showed are better for it! I had been wanting to try a HIIT workout for a while but never got around to it, then Bulldog did one at Skunkworks so figured it was a sign for me to break out my version.
On paper I was worried 45 seconds on 15 off would not be enough of a workout… Pretty sure we would all agree we got our money’s worth and then some. I know I am already a little sore. As always an honor to lead. Start EH’ing friends and lets get Overdrive filled with FNGs. We all have people we know that need this so who are they? Start inviting them!
Great job to all, see you in the gloom!
Aye!
Things took a different turn today, with many regular PAX out but a crew of newer folks that have not Q’ed I figured a little Q school would go a long way to help these guys feel some ownership and get ready to step up to Q.
The Thang
Slow mosey to benches and on your six for Q School for about 15 minutes.
Ok time for the beatdown…
Mosey to Virtual Shovel Flag since I have not made one and CT was out of town.
COP
Side Straddle Hop x 20
Imperial Walker x 20
Slow Squat x 20
Time to put Q School in action, around the circle with each of the PAX getting the feel for leading a little in cadence.
I can’t remember who did what, there were some SSH’s, IW’s, Flutters, Dollly’s, etc.
Schools out and YHC takes the reigns again…
Mosey to practice field and grab a manly rock and partner up.
P1 does called exercise with rock until P2 returns, P2 runs to half field and back, flapjack
Round 1: curls x 2
Round 2: Tricep extensions x 2
Round 3: Thrust squat x 2
Round 4: Good Mornings x 2
Round 5: Hold the rock out in front of you
Deposit the Rock and mosey to bottom of the hill, on your belly.
Jail break to the VSF
3 MOM
Flutter
Dolly
As Alice Cooper would say, School’s out!
Announcements:
Charlotte Rescue Mission shoe drive – Drop Thrill is Shoe Q, bring athletic shoes, where I come from they are called sneakers. I guess we don’t have as many tennis players up north… Tennis shoes? #bunchasissies Bring what you can, final collection is the week of November 15th I believe.
Bratwurst and Bananas are launching 10/29 at Marvin Ridge H.S.
Ice9 and Snowflake will be launching a chilly Saturday AO around 11/15 at Weddington H.S.
Hopewell Baptist 5k Sunday night for those that can make it
Lift up Double E while he is on his Biker marathon for M.S.
As always an honor to lead, AYE!
Hair Band
Posted on behalf of Glass Joe…
8 pax turned out for an almost perfect (temperature wise) morning at Overdrive.
The Thang!
Two quick “Hair Band Miles” around the parking lot (not to be confused with two quick miles) and circle up!
COP:
SSH x 20
IW x 20
Flutters x 20
Dolly x 15
The Pax mosey to the bottom of the hill for a little modified Jacob’s Ladder work.
Round 1:
Run to the top for 10 burpees and run back down for 1 merkin. Decrease burpees by 1 each run up and increase merkins by 1 each run down for a finish of 1 burpee and 10 merkins. Plank when finished.
Round 2:
Run backwards up the hill for 10 hold ’em three second LBCs at the top and 6 inch leg lifts that increase in time by 5 seconds at the bottom. Finished with 5 hold ’em three second LBCs at the top and a 40 second 6 inch leg lift hold at the bottom. Plank when finished.
The pax were looking a little gassed so let’s do another “Hair Band mile” for recovery.
Round 3:
Back to the hill we go. This time, bear crawls up the hill from the bottom to the sidewalk at the top. 10 slow squats at the top and then run back down the hill. Decrease by 1 in the number of squats at the top after each crawl up. This seemed to be a real crowd pleaser but all fun things must come to an end so we planked after 5 to gather everyone together.
Another “Hair Band Mile” recovery run.
1 MOM
Oh look, there is a minute left….
Dolly x 20
Recover and done!
COT
Moleskin
As always gentlemen, enjoyed our time together in the gloom this morning with a strong showing by all.
In my normal empathetic mode, I got there early to put some orange cones in potential ankle breaking holes on the Sun Valley Hill. Ends up we didn’t even use that section. #safetyfirstfail
Glad to see Donut Hole join us for Overdrive.
Apology for my exuberance in cadence at the beginning during SSH followed by an awkwardly slow cadence for IW. Just needed to get on my six to get in rhythm. #notsurewhatthatsaysaboutme #leaveitalone
Thanks to Hair Band for taking us out at the end.
Announcements:
– Bratwurst will launch a new workout on Wednesday October 29th at Marvin Ridge, details being finalized. Let’s plan to support the launch if you can make it.
– Ice 9 & Snowflake will be launching a Saturday workout November 15th in the Weddington/Wesley Chapel area, details also being finalized. Might do a Union County convergence to support the launch.
– We are collecting any extra tennis shoes you have. (Sneakers for us Yankees – HB)
– Hopewell Baptist 5K is this Sunday. Drop Thrill and Glass Joe have signed up. Donut Hole is um, attending but not signed up yet. Double E is attempting to get back from his 200 mile bike ride in time for it. Would love some more pax to attend if you can make it. It’s at 6 pm. Link if you want to sign up or need details: http://www.sportoften.com/events/eventDetails.cfm?pEventId=13412
I might be the first to get knocked out but I kept getting back up. #lifelesson
Glass Joe
(No giving up, no retiring!)
The morning finally arrived, what started out shiny and new has now been put through it’s inaugural downPAINment and it went something like this…
The Thang!
Quick loop around the parking lot (Hair Band Mile) and circle up!
COP:
SSH x 20
IW x 25
Slow Prison Squats x 15
Manmakers x 10
Mosey to back for railslides demonstration (for non Outlanders) then mosey to the side and partner up speed/size don’t matter.
P1 runs to do railslides and back, P2 does called exercise until P1 returns, flapjack. Each round 2x
Round 1: Burpees
Round 2: Dips
Round 3: Squats
Round 3 step up/jump up
Mosey to front of school and plank up single file head to toe, wow that’s a long line, Audible! Make 2 lines! (Good call CT)
Intro to Indian Bear Crawls: (In an effort to be politically correct I heard Runstopper yell Native American)
While waiting PAX are doing merkins, The PAX at the #empanage bear crawl to the front. 2 rounds.
Next, on your six! Indian Crab Walk
While waiting PAX are doing LBC’s, #Empanage crab walks to the front. 2 rounds
Recover and grab some wall for People’s Chair! Whoa, why is Runstopper leaning in to whisper in my ear?! Q-Jack! Basically stay on the wall a loooooong time and throw your hands up in the air with some calf raises thrown in for good measure. #Nochickenlegs
Off the wall, circle back up. It’s an honor to have Jack Webb visit the launch of Overdrive!
1 merkin to 4 air presses up to 10
6 MOM
Flutter IC to 20
TR Q-jack to intro us to the single leg flutter & dolly
Recover and done!
COT
Moleskin
So I figured if I showed up at 5:15 I would be one of the first to the AO outside of those pre-beatdown runners, never thought I would be pulling into a crowd at that time. Seems the #clowncar got there from the Arboretum in 10-15 minutes. So for all the Area51 guys who complain about distance, it’s not as far as you think! (Or Stone Cold has a Delorean with a Flux Capacitor)
While I have Q’ed at Outland a bunch of times now, today oddly felt like my first, as witnessed in the COP when I mumbled something like “Exercise posit…Ready… ugh, Move…” Why not, let’s start the Q heckling early. And thanks to CT for the loaner time piece, can’t believe I forgot my watch. #Iknowbetter
Overall a strong showing by all the PAX, I’m not sure what TR was doing at one point during partner work though, it was either Cumberland County Viaducts or Jane Fonda Yoga. #samething
Great to see HorseHead back at it after being on IR for a while and Drop Thrill and Turnpike get stronger every week. Also #Kotters to Spielberg for getting out there after a long break to help support the launch.
It was great having our Outland crew represent and I really appreciate the Area51 guys making the effort to come out and support this launch, it was humbling and an honor to see the crowd and be able to lead today! On top of all of that, a Hair Band always appreciates something like 18 & Life being sung after the 18 count while getting my phone, not sure who threw that out there though.
Thanks to TR for taking us out at the end.
Announcements:
What do you do when a bunch of PAX consistently show up on a Saturday for a beatdown and leave craving more, even after #O2Dep and lactic acid build up? You meet the demand with a weekday downpainment of course!
F3Outland was just the beginning because tomorrow we launch F3Overdrive!
Union County is full of #Sadclowns that need what F3 offers. If you have been involved in F3 for any amount of time you know the value, not just for the fitness but for the fellowship and faith aspects also. We have guys willing to step up and lead and as we continue to grow we want your help. Send us your family, friends or casual acquaintances to get plugged in and be a part of the growth.
Any F3 launch is special because it means an opportunity to share this awesome thing we are a part of. Here are a few things you can do…
This is a typical F3 style bootcamp workout, gloves are recommended.
We are meeting at Sun Valley Middle School in Indian Trail, park in the main lot in front of the school. Typical weekday 5:30-6:15 timeframe but like any workout get there earlier.
Will you be able to say you were part of a launch? Be there!
Aye!
8 brave souls ventured out into the ice cold pouring rain… Wait, it was just misty and it was around 60, where is everyone?! Oh well, 8 guys shed the #fartsack for any early morning beatdown here is how thing went.
The Thang
Mosey to back parking lot and circle up!
COP
SSH X 15
IW X 20
Slow Squat X 20
Manmakers X 10
Plank up single file for Indian Bear Crawls. Everyone does Merkins while you wait your turn to bear crawl to the front. X 2 rounds
On your six! Indian Crab Walk. Everyone is doing LBCs while waiting turn to crab walk to front. X 2 rounds
Recover and go grab some wall!
Peoples chair:
Round 1- 30 seconds, drop an inch and sit……
Round 2- w/ 30 airpresses
Round 3- drop and inch w/ 30 air presses.
Mosey to stairway on the side of the school and partner up
P1 does called exercise, P2 runs around the island. Go until partners reach a combined 100 reps
Round 1: Carolina Dry Docks
Round 2: Step Ups
Round 3: Squats.
A little plank work mixed in between rounds
By an involuntary request by Geraldo next up was a visit from Jack Webb 1 Merkin/4 air presses up to 5
Mosey back to where it all began for some Mary
Flutter x 20
LBCs x 40
Dolly x 20
Protractor – 90, 45, 10, 90, 45, 10 hold it…………
Recover!
Moleskin
Great work out there! The Indian Bear Crawls and Crab Walks were a real #crowdpleaser at #F3Outland last week so I figured I would introduce it here also. While up on the wall I heard Geraldo mention wanting Jack Webb to visit, well that’s what I thought I heard, so while it was not on the #Weinke, it’s never a bad thing to call an audible for a visit from Jack.
Since I have only visited Peak51 a few times I was trying to walk the line of pushing everyone while throwing in enough 10 counts to keep it moderate, hopefully I succeeded with a good solid workout for everyone. It was an honor to lead you guys in the gloom, AYE! (Thanks to Drop Thrill for taking us out!)
Announcements:
– F3Overdrive launches at Sun Valley Middle School Friday 10/10 EH your Union County friends and send them our way!
– Mud run and Palmetto 200 are on the horizon, check the website for details.
If I missed anything shout it out in the comments!