If you were at Thrive on Tuesday you experienced part 1, here is part 2…
The Thang
Grab bells and circle up for
COP
Disclaimer given in more detail than usual since we were going to be swinging some heavy balls (except Glass Joe’s hollow gobstoppers as pointed out by HH) and an FNG in the group
Side Straddle Hops x 10
2 handed Kettle Bell swings x 20
By special request of Countertop, 5 Elephant Walks with a 5 second hold on the out stretch.(https://t.co/pDGfId7LCq)
Imperial Walkers x 20
Partner up for catch me if you can
P1 5 merkins
P2 farmer carry bells
flapjack
2x around #HairbandMile loop, when done 50 2 handed kb swings.
Catch me if you can this time with LBC’s when done Sumo/Teabagger squats
Grab bells and partner up to the hill
P1 run to top of hill 5 burrpees and back
P2 KB Curls
Flapjack
Do this until 100 combined curls completed
Round 2:
P1 Run hill, 10 LBCs at top
P2 KB Tricep extensions
Flapjack
Combined to 100
Round 3
P1 Run Hill 5 Merkins
P2 Overhead press
Flapjack
Combined to 150
Circle up
KB snatches, 20 per arm
MOM
Flutter w/ kb press x 20
DONE!
Moleskin
Welcome to FNG Kiefer, I had some O2 dep so don’t remember exactly how we got there, something about the show 24 based on where he lived previously, Jack Bauer, etc. For his first time out he hung in really well, no doubt smoked but strong 1st post! Trying to chase Glass Joe with his hollow bells was a tough task.
Great having Horse out on a Friday, the #Mumblechatter is always strong with that one.
CT is the veteran workhorse, especially when he comes up to me and says “Great beatdown but what happened? Your Tuesday Q was harder.” Well, this one was a little more “pick things up and put them down”, Tuesday had more sprints with bells mixed in so I can see what he is talking about. Between the 2 this was better for FNG Kiefer though.
Great seeing Spielberg and The Count out there #KeepPosting better yet sign up to Q more!
Announcements
If you don’t have a Union County shirt yet I think we only need one more to get the order complete, of course you can order more than one. Only 1 week left so get off the fence and place your order! http://f3.mudgear.com/collections/newest/products/f3-union-county-pre-order
Joe Davis Run is coming up
Turkey Bowl flag football – See Spielberg for details.
Thanks for the honor to lead!
AYE!
Hair Band
The call was put out for PAX to bring kettlebells if they had them, I honestly didn’t know what to expect since there was a Panther’s game last night and wondered if I would be by myself.
Well, I should have more faith in the PAX, five strong men evaded the warm dry #fartsack for some fun with our bells.
The Thang
Hairband mile
COP
Imperial Walkers x 10
Low Slow Squats x 20
Wind mills x 15
Arm circles forward x 20
Arm circles backwards x 20
Partner up for catch me if you can
P1 farmer carry kettle bells
P2 Called exercise, initially 10 merkins then catch up to partner
flapjack following the road around until you are at far end of fields (so about halfway point),
Circle up and do 50 kettlebell swings to allow PAX to regroup.
Continue to 3/4 point around this time LBCs are the called exercise
Circle up and 25 Tea Baggers/Sumo Squats
Continue back to cars with Carolina Dry Docks as the called exercise.
Grab your bells and mosey to park circle with the “Location of Future Artwork” sign
Stay with partners
P1 run to Carolina Courts building
P2 does called exercise
Flapjack
Round 1: KB curls
R2: Squat press
R3: Triceps
Enough running….
10 Merkins w/ right hand on bell
10 w/ left hand on bell
10 both hands on bell/diamond
Pick up your bells and mosey to cars
6MOM
Flutter w/ kb press for extra credit x 20
Rosalita x 20
I think there was something else but #02dep has me forgetful
a few no name stretches
COT
Moleskine
Happy to report Panthers are 7 & 0 and 5 PAX still got out of the fartsack for a solid beatdown. While my knee is not 100% it is close enough so this was not a 0.0 and moving around campus like we did carrying kettlebells made this a smoker! A few 10 counts were thrown in and at one point I thought we lost Turnpike, turned out he was walking on the other side of the cars possibly trying to keep from splashing Merlot? Just means he was putting in some hard work as everyone did.
I love the kettlebell because it adds so much to a workout. Nomad at one point said something along the lines of he didn’t realize it was such a torture device. Yes, yes it is, in a good way.
Glass Joe poked the bear and was not even there to take part in the fun, that’s ok. Notice this was called Headbangers Ball(bell) Pt.1
Announcements
Get your Union County Shirt(s) while the ordering is still open!
F3 Union County Pre-Order
Thanks to CT taking us out.
Always an honor to lead and now I want a nap… and some Advil.
AYE!
CT being the solid guy he is decided to take the trip down to Columbia with supplies and meet up with other F3 brothers to help the community, with that decision he needed a sub so in I came with a 0.0 with a bum knee still.
Hair Band mile and circle up!
COP
Imperial Walkers x 20
Low Slow Squat x 20
Mountain Climbers x 20
6 inches for about 20 seconds
Peter Parkers x 10
Everyone on the line for the following:
Bear crawl to 1st cone (about 25 feet) 10 merkins, bear crawl to 2nd cone (about 33 feet) 20 merkins, bear crawl to island (about 33ft) and 30 merkins.
bear crawl back and back down in reps, 20 merkins, 10 merkins and plank up to wait for PAX.
Round 2!
Crab walk to 1st cone 10 LBCs, 2nd cone 20 LBCs, 3rd cone 30 LBCs then back and back down the reps.
8 count body builders x 10
On your six!
Freddie Mercury x 20
Flutter x 20
Hand off to Shepherd!
Indian run to the stadium, hop the wall
Line up for the following:
Sprint straightaways jog curves and 10 burpees
Modified Dora
Round 1:
P1 runs straightaway on track
P2 merkins, flapjack until combined 30
R2 same thing but combined 50 LBCs
R3 same with 75 squats combined
Indian run to VSF and on your six!
Deadbug x 20
Dolly x 20
DONE!
Moleskin
Strong work by all this morning! Prayers for our F3 Brothers in Columbia and Glass Joe and DoubleE and our new F3 Anson Brothers as they grow the new region.
Honestly since my knee injury and with Qing this morning, there was much #O2dep for me so chime in on fun/funny things in the comments!
Announcements:
THRIVE launches this week! Tuesday Chestnut Square Park (Carolina Courts) in Indian Trail 5:30am! Come out and support the launch!
Union County is starting to get more guys to up to Q, growth is a good thing.
Hoodie up for his VQ here is how it went:
COP
Hair Band mile
Side Straddle Hops
Imperial Walkers
Low Slow Squat
The Thang!
Mosey to side of school for the following
Run to end of common area, karaoke back, backward run (a GJ favorite) down to end then run back, 5 burpees, 10 incline merkins, 10 dips, 20 step ups x 3 rounds
Mosey to hill & partner up:
P1: Bear crawl up hill, 20 air squats run back
P2: merkins
2 rounds – (My notes from Hoodie are a little different than I remember so chime in with whatever was missed.)
Hand off to Hair Band!
Mosey to the wall for Peoples chair 30 seconds then 20 air presses, recover
Back on wall, 30 air presses, recover
Back on wall, 50 air presses, recover
mosey to covered area for
2 rounds of 20 supine pullups(rows), 20 incline merkins
1 round 10 supine pullups, 20 incline merkins
Done!
COT
Moleskin
Great VQ by Hoodie, he has been a regular for a few months now and stepped up with a solid plan and executed well, we may need to call a foul on his imperial walker cadence but we will let it slide this time. Overall solid work by all!
Announcements
Buy a shirt while you can!
Thrive launch Tuesday 10/13 be there to support Happy & Turnpike!
Nobody on the schedule to Q, Glass Joe was out of town and I am the other site Q so my responsibility, just one problem. This #dusty knee that has had me sidelined for 2 months. How to solve this problem? A kettlebell 0.0!
COP
Little arm circles 10 forward 10 backward
Bid arm circles 10 forward 10 backward
Imperial Walkers x 15
Peter Parkers
Thats right, #f3heresy, no SSH.
The Thang!
Grab the bells and circle up and partner up!
P1 10 Good mornings
P2 Merkins until P1 done then flapjack 2 rounds
P1 Goblet squat or teabaggers x 20
P2 Carolina Dry Dock until P1 done, flapjack 3 rounds
P1 KB Lawnmower 10 left 10 right
P2 LBC until P1 done, flapjack 3 rounds
Drop bells and time to meet my friend Jack Webb!
You know the deal 1 merkin : 4 air presses up to 10 merkins : 40 air presses.
On your 6, in a circle with feet together. Russian twists in cadence, on the count pass the kettle bell to your left. x 3 times around the circle.
MOM
Dolly x 15
Flutter x 15
LBC x 15
Leg raises x 15
Rosalita x 15
Freddie Mercury x 15
DONE! Wait, what’s Mayo doing over by the tree. (Explanation later)
Moleskin:
Three strong men shed the #fartsack… Wait who is this pulling up? MAYO! Four strong men!
I have missed Skunkworks in this year of injury I have been living in so it felt awesome to break them back out! I definitely see a kettlebell workout in the future for Union county but in due time.
So the pace was a little slow because I wanted to demonstrate different moves and make sure it was understood so nobody hurt themselves.
Kettlebells also prove that you don’t need to run to get a good workout it is a great tool and if you have never done it we have some great AOs in the area to give it a try. Jack Webb is always a smoker especially after swinging bells. Hopefully everyone felt I honored your time with a solid beatdown!
Best quote of the morning goes to Mayo…
“Hey, at least I can make it to the end of a workout now before puking!”
Yes brother, stick with us. It doesn’t get easier but you get stronger.
Announcements
Tomorrow at Outland 2 year anniversary Q for Horsehead and VQ for Happy so come out and support these guys!
Always an honor to lead!
The morning started like any other except I had to take my daughters car and load it up with some toys and tunes, as I left I realized I forgot my iPod which was an integral part of my workout so back I went along with wanting to be 10 minutes earlier than normal I was 5 minutes late. #cobains for the #Qfail (At least my watch was right this week!)
The Thang
COP
No idea because I was setting up due to being late, thanks Glass Joe for taking that, I’ll let you fill in the details below.
Here is what is on the agenda for today… A HIIT workout, High Intensity Interval Training. There are 10 stations set up, 45 seconds of activity followed by 15 seconds of rest for 30 rounds. The stations are as follows:
6MOM
Dolly x 15
Freddie Mercury x 15
Manmaker Merkins x 10
Flutter x 20
DONE!
Announcements
Moleskin
Great work out there, it was a full body beatdown that everyone will hopefully feel tomorrow. I did this once before around the launch of Overdrive and remember Countertop saying we need music. Well we had music and of course I had to throw some Hair Bands into the playlist. I didn’t hear much #mumblechatter since the 15 seconds was just enough to breath a little and get into position for the next station.
If there is any interest I can post the playlist also.
So 2 years in F3… My first year was an amazing time of going from out of shape #sadclown to much better shape F3er. After being in it a year it was time for a #CSAUP event, in my case the Red, Light & Blue GORUCK. The downside was 2015 brought a bunch of health issues starting with the flu which took me out for 2 weeks then a shoulder injury, found out I need oral surgery and then the eye blister thing I had. In other words the first 6 months of 2015 sucked.
I am hitting my 2 year mark in F3 as if I have only been doing this for a couple of months after just getting off the couch. Here is the biggest difference though between this and almost any other gym, workout etc., the Pax. The 2nd “F” of fellowship helped create a bond that does not exist in many places, and if I was anywhere else, I know me, I probably would have just quit. With F3 though I didn’t and I am not. I am not where I think I should be physically after 2 years of F3 due to the IR time but I am still going after it because of the brothers I have in F3 that stayed with me through the crazy stuff. And don’t get me wrong, I realize that while my list of sickness & injuries are frustrating, in the scheme of life they are minor and I am thankful for that and the ability to get back out in the gloom and push to do better each day. Thanks to my brothers for supporting me, pushing me and busting my chops and having fun along the way.
AYE!
Hair Band
I was coming off IR but scheduled to Q, The call out was made for everyone to bring some FNGs, my plan was going to be FNG friendly it was at 7am and a perfect way for someone new to jump into the mix. Then I saw a tweet from Ice 9 who we all know is a Metro Beast so my wheels started turning. I needed to make it a you vs you, able to be scaled to meet various fitness levels.
Well no FNGs showed, I checked my watch and realized it was about a minute fast so mental adjustment on start time. I wore my new phat kicks that were called out by Ice 9 because they glowed due to the lack of crud F3 kicks usually earn over time. Oh well, let’s get these things dirty!
The Thang
#hairband mile to get the blood flowing
COP
Side Straddle Hops x 20
Imperial Walkers x 20
Low Slow Squat x 20
Mosey to side of school for… Crap no cheese!!! (buses)
Ok stations, follow me for rail slide demo for newer folks.
Railslides
30 stepups
30 Carolina Dry Docs
3 rounds then plank for some Ice 9 plank work/active recovery while waiting on PAX
Next, 3 rounds of…
30 dips
Bear crawl up the side walkway
Lunge walk the path
Audible! Bear crawl around the courtyard instead.
Ice 9 plank work/active recovery while waiting on PAX again.
Grab some wall for peoples chair!
40 air presses
recover
balls to the wall (Thanks GJ)
recover
back on the wall
drop and inch
20 air presses IC
Mosey to grass and on your 6!
6MOM
Flutter x 20 and DONE!!
NO! We have more time!!!
Dollys x 20
Freddie Mercury x 20
Protractor
DONE!!!
Moleskin
WOW, so much today but first #cobains for forgetting my watch was a minute off. Ice 9 rightfully called me out on it. #Qfail
Happy- Great seeing you become a regular and keeping with it and you may get a medal for bringing FNGs although you need to bring the hammer down on the 2 that left you hanging. Great work! And that 2.0 of yours hung in there, great stuff!
Tonawanda- Great to see you back out brother, I know it can be hard with your schedule but stick with it. The more regular you are the more progress you will see. I’ve never seen you use it as an excuse though, you get at it until you are almost ready to #splashmerlot
Turn Pike- Work schedule, bronchitis (Ain’t nobody got time for that) and leftover pain in your ribs but you were back out there. Solid work, even with modification you were still out there and that is better than all the guys that #fartsacked.
Glass Joe- You have made insane gains over the past year! #thoroughbred Your work ethic and encouragement for others reinforces why I asked you to be Site Q. Stronger every day.
Shepherd- RESPECT! Everyday I look at my injuries lately and get frustrated then look at you, it just pushes me to go harder. I hope I can do what you are doing at 45 let alone 50!
Drop Thrill- You are honestly part of why this Overdrive & Outland crew has become the brotherhood it has. You are an inspiration to us and exemplify so much of what F3 is supposed to be. AND YOU DOUBLE DOWNED!!!! YOU ARE A BEAST!
Spielberg- I have posted with you on and off for a long time in Area51 but great seeing you more regular in UC. You are getting faster and stronger and always and encouragement to anyone around in the gloom with you.
Ice 9- Brother it is great to have you out, you always keep us on our toes and push us to be better, faster and stronger and it is always with humility.
Please chime in if I forgot anything, always an honor to lead.
So what do you get? Probably a bunch of long hair rockers walking out of a spaceship for a music video but in this case just a lot of sweat…
7am rolled around and Spielberg was up with with his Virgin Q!
The Thang
COP
Imperial Walkers x 15
SSH x 15
Merkins X 12
Mosey to practice field
50 yd butt kickers, karaoke, high knees, back pedal
Partner up and grab a rock!
P1 150 yd run
P2 called rock exercise then flapjack
Exercises: overhead rock press, rock squats, LBCs w/ rock and Mountain climbers
Some stretches & countdowns due to heat and an audible somewhere in there to take the run down to about 75 yds?
Hand off to Hairband!
Mosey to the tires and instead of pulling plates out of thin air for hair burners like last week, I had water waiting for everyone. #whosyourfavoriteq
Minute and a half water break.
Count off into 2s so we have 2 teams. Not sure if Q fail somehow or O2 dep/heat that made a simple 1, 2, count off difficult for the PAX
Each team grab a big tractor tire and line up at the posts. Similar plan as the 1/2 mile hairburners last week, one member from each team flips the tire as far as they can toward the gate at the Road to Nowhere while the remaining PAX rotate 3 called exercises between each flipper.
Exercises:
30 Carolina Dry Docks, 20 Merkins, 20 jump squats rotate through until you get to the gate.
On the way back 30 LBCs, 20 Mountain Climbers and (as requested by Horse Head) 10 burpees rotated through until back to starting point.
First team back do some active recovery plank work until all together.
Pinball out to obstacle course, go through 1 time then mosey to bottom of the hill, because it’s not Outland without JAILBREAK AYG to virtual shovel flag since the real thing was sitting in CT’s garage.
MOM
Flutters x 20
Freddie Mercury x 10
Times up!
Moleskin
Great VQ by Spielberg!
It was odd when CT mentioned that I was 2nd longest vet, it doesn’t feel like it with so many strong PAX that have joined us. It is awesome to look at the growth over the past (almost) 2 years though and having new (and not so new) PAX step up to Q.
That is how this grows, by continually giving the reigns to more people, this isn’t some club where we protect the leadership, it’s a group and process to create leadership and expand. If you have not taken a Q yet step up! We have more AO’s we want to launch but we need you to help us do that!
Announcements
Expansion news:
7/13 New Monday Workout, Union Co.
New workout coming to Nesbit Park in SW Union County/Waxhaw on Mondays at 5:30 beginning July 13th. Dasher is site Q
New AO in discussion: Looking like a gear (kettle bell) workout for a Tuesday or Wednesday around Indian Trail. We need leaders to step up for this. Probably 2 Site Q’s 1 vet that has worked with KBs and a newer leader that has an interest.
July 3rd Overdrive will be at 7am – 7:45 due to holiday
July 4th holiday convergence at The Rock
July 4th also has a 5k/10k at Lake Park, talk to Glass Joe for details.
It was a warm humid morning which seems to be the norm lately, a few of us gathered in the gloom waiting for our Q and Glass Joe says… “Let’s do a few Hair Band Miles while we wait!”
As we get through a 2nd or 3rd HB Mile (can’t remember at this point) Shepherd makes his entrance, joins us and says. “ok let’s finish this Hair Band Mile!” And half way through I hear the #mumblechatter of The Late Show, “Finish? didn’t he just start?!” Hey, when you are late to your own Q you should expect some kind of verbal abuse.
The Shep #weinke
The Thang!
– HB Mile (or “HB MileS” depending on who you are)
– SSH (X20) IC
– LS Squats (X20) IC
– Dips (X15) OYO
– Indian Run
– Alternate People’s Chair (w/air presses)
– And BTTW’s (X3)
Mosey to Practice Soccer Field
– Del Brown/Four Corners:
Mosey to Hill
Jail Break to virtual shovel flag
FINISHED
COT
Thanks to The Late Show for taking us out
Thanks for leading us Shep!
Posted by HB on behalf of Shepherd.
So there has been some mumble chatter about us launching a gear (kb) workout in the F3UnionCo area. While this has been going on I realized a lot of UC PAX have never been to Skunkworks, Meathead, etc. so knowing I was on Q I figured what better time than now to give the boys a taste of the heavy metal!
The Thang
All the bells were out, including some borrowed ones so we had extras for the uninitiated. Grab the #weinke and… hey, where did the #weinke go?! I had it when I took the bells out of my car! Oh well, I don’t need no stinkin’ #weinke I’m a professional… or not, I am NOT a professional modify if you need to blah blah blah.
Grab a bell, there are plenty for everyone and go circle up at the end of the parking lot.
COP
SSH x 20
IW x 20
Windmills x 20
Most were new to bells: This is a kettle bell, we will do fun and torturous things with it to make ourselves beach ready for our wives.
2 handed kettle bell swings x 25
Goblet squat x 25
Curls x 25
#HairbandMile
Triceps extension x 25
Upright row x 25
Sumo Squats (tea baggers) x 25
#HairbandMile
Partner up and mosey over to the hill.
P1 called exercise at the bottom, P2 run to top of hill and called exercise run down and flapjack until 100 combined reps of bottom exercise.
Round 1: Flutter press w/ bell at bottom, 10 merkins at top of hill.
Plank when done & a little plankwork
Round 2: KB Squat Thrusters at bottom, 10 LBCs at top
Plank when done & some more plankwork
Circle back up
6MOM
Freddie Mercury x 20
Dolly x 30
Rosalita x 25
20 merkins on bell oyo (10 each side)
10 merkins 2 hands on bell (diamond)
Skull crushers x 20… ish
Call out to Late Show for about 2 minutes of stretches.
And were done!
Ye olde moleskine
Well, I’m still not sure where the #weinke went, I will probably find it in some obscure place next time I clean out the car.
Solid work by everyone especially FNG Undertaker who didn’t know what he was getting into today. I hope it was a good taste of what a gear workout can be as we continue to discuss the possible launch of one in Union County. Thanks to Drop Thrill and Jellyfish for the loan of extra bells today.
I missed being out there with you guys so I was thrilled to be back although I was smoked and with #O2Dep kicking in I hopefully captured everything we did above. If I missed something throw it in the comments.
COT
Welcome to FNG The Undertaker! Hopefully we will see you back out here soon, like tomorrow!
Thanks to Spielberg for taking us out.
Announcements/prayer requests
F3 Dads kicks off tomorrow so double down! Hit your normal AO then grab the 2.0s and get over to Beatty Park for F3 Dads.
Pray for a safe trip for DT who is doing his east coast coaster tour for the next few days.
Chime in below if there is anything I forgot.
Always an honor sweating in the gloom with you guys!
Aye!
Hair Band