So what happened was : Goonie finally decided to join us again.
For warm up we started with a short jog and 21s . I was sure we would mess that up and it would lead to a pain station, but I was as wrong as Notre Dame trying to win in Death Valley .
The crew then slow moseyed down to the track. Knowing that this was a moderate work out and that Burpee’s are frowned upon we took a lap around the track stopping at each corner to not do Burpee’s. First corner Merkens, second corner Spartan Burpee’s,third corner slow squats, and fourth corner jump squats. Geraldo and Simba lead the pack and concurred that we did not do Burpee’s. After Goonie’s long lay out, he was all the way in the back. Nobody was racing, but everybody noticed Goonie leading from the back.
Another slow mosey down to the ballfields where we began a Cindy. 5 pull-ups, 10 push-ups, 15 air squats all in one minute rinse repeat times 20. By #13 Mall Cop and I are beginning to feel the quads and would have gotten the prescribed 20 in, but I got Q Jacked by Smash and Wolfman and moved to a different location. To be clear, Mall Cop, Sardine, and Marvel, as well as myself, all could’ve easily done the prescribed 20, if not for the Q jacking.
Another slow mosey to the top of the stairs where we partnered up and got a lifting rocks. It’s time for some curls for the girls. Partner one short lap down to the ballfields partner two. Curls, flap jack, rinse repeat x 3. More of the same to follow -tricep extensions for partner one, partner 2 make fast lap down to the ballfields rinse repeat x 3
We ran 15 miles; did 500 push ups, squats, and pull-ups; 300 burpees, and 10k curls. Not bad for a moderate work 0ut.
Great to see some old faces again Heartbreaker and Goonie glad to see you guys are back out looking for you to get back in the form. Better to see some new faces Damn Gina, keep up the work, it pays off! Simba and Geraldo moving fast the entire work out. Simba was doubled over most of the last circuit. Awesome job pushing yourself. Geraldo always looks like he’s going slow, but he’s always at front can’t figure it out….Insomniac Thunder Rd., Wolfman, Little Mike all we’re getting a good workout in-I know because they were all quiet, almost no mumble chatter., until the end. Little Mike finished our session with the short sermon about encouraging those around you and Simba prayed us out. Great way to start the day and the week. Thank you guys for coming out pushing me!!!
What had happened was:
Alf called needed someone to step in. So I, being the perfect F3 Brother, stepped up even though I was hamstrung by an unbelievable set of unrelated insurmountable coincidences that made it impossible to attend work outs for about 2 months and gained some weight. I was sick through half of December, then it got real cold, not to mention there an incredible batch parties and dinners from Thanksgiving through New Years. All in all, I put on 25 lbs (as Run Stopper agreed it was awesome)…and as you can see there was really no way around any of the aforementioned circumstances. When I showed up Saturday morning and it 20 degrees only the most committed (fastest) brothers showed up to work out. Being slightly out of shape, slightly over weight, extremely competitive, and surrounded by the most dedicated, most athletic, most intense specimens F3 has produced in at least the last 5 years I needed away to even the playing field. We decided as a group that anyone who beat the Q must do burpies until the Q caught up. As a result, everyone was in an equal amount of pain. With the rules clearly established, we began:
Warm up run to the front parking lot.
Pain Station 1 – Front Parking Lot
Sprint to the first island do 1 push up
Flapjack until all islands have been hit twice- ascending and descending
Pain Station 2 Soccer Field
4 corners x 2
First lap done together via native american run
corner 1 – 20 push ups
corner 2 – 20 Spartan burpies
corner 3 – 20 Jump Squats
Corner 4 – Dreamweaver….
Second lap – Race time. We needed to find out who the best was. Same as above, but only thing that counts is speed. Rachel killed us and ended up getting about 20 Burpies while he waited on the back of the bus to show up. That was awesome. Hoover, who like myself, does not excel at the flight response, came in last and audibled at the end. We were both pretty sure everyone else cheated. What is especially demoralizing is the fact that Hoover was wearing a weight vest, it wasn’t as heavy as my 25 extree, but it is a start, and he still beat me. Great job everyone.
Pain Station 3
First Set x 2
First Partner tricep work out
Second Partner run to the light posts and trees in ascending and descending order
Second Set x 3
First Partner Leg Work out
Second Partner Run to the Play Ground do 5-10ish pull ups sprint back
Native American to the hill, Cleveland style (I think Gumby(I know its Gummy, but this has been our thing for the last few years) shouted that out).
Pain Station 4
Partner Up Boerewors wanted to keep the same partners, but was over ruled
Partner 1 up the hill and make the loop
Partner 2 active rest
Flap Jack x 3
Pain Station 5
We only got 5 mins left so we all had to go into Rachel (fast) mode or cheat, all but Rachel cheated me included….
Run to the Front Yard
1st corner – 20 push ups
back to center
4th corner home base
All in all – we did great as a team:
Maybe that just how it felt to me.
You guys all did incredible and have officially motivated me to get back in the game. I got a solid read watching everyone from the back and Hoover, Run Stopper, and Boerewors, and Big League Chew, and I, and maybe Gummy are all gifted in the fight response (we don’t run that fast), we make up for in brute strength and awkwardness. Rachel and Marge went fast the entire time. As hard as I thought I was pushing them, they seamed like they breezed through the work out. Again great work!!!!
No pre blast was sent out didn’t want to give up any game tape. The rest of the crew showed and we were off to do the Harris Teeter Mile, finishing at Howard’s Rock Pile.
Everyone who finished ahead of the Q was supposed to do Burpies until I Got there. 3 beat me in, Kirk waited on me, but no burpies, Swiper already is Q jacking the work out.
Plan B has blown out ACL and is was bringing in the 6 so we did some plank work while we waited.
Everyone went down the Hill, grabbed a lifting rock, and a partner and we begin
Partner 1 run to the Drop Box, Partner 2 start doing curls. Flap jack and rinse and repeat until the group reaches 200 total curls
Same as above, but this time instead of curls push presses
Repeato with Triceps extensions, squats, American Hammer, High Low Push Merkins,, and finish with some Merry.
Run back to the cars. Swipper Q jacked again with some extra exercises , but we stopped him on the 3 and beat Louisville by 6
We all rushed the field, and One I finished us up with a prayer on the 50
Never think of pain or danger or enemies a moment longer than is necessary to fight them. For the Atlas Shrugged fans.
Clemson has Boston College next up queue the video.
Indian Run to the hill for some BRR 2017 training. Clemson and South Carolina lead 2 lines of tigers down to the hill. Nobody was racing, but Clemson won.
Everyone had partner, but the Hammer…..Indian run back Dumpster Fire took the lead and took us to the Howard’s Rock Pile for some sun’s out gun’s out work.
Steinbrenner promptly pointed out that the guys finishing early were an impossibility, I think Thunder Road said that because it’s dark, nobody could see them modify….
Still didn’t have a partner noticed there was a group of 3 this time….Starting to see a trend….Adobe rolled in for the last cycle…he did created another group of 3….definitely on purpose…someone kept saying that we should punish the group for Adobe’s lateness, so we did. We had 4 min. left down to the track.
Run 100 yards do 5 Burpies rinse and repeat for 400 yards. Sprint up to the parking lot for some name o rama and announcements. Beaker and Hearth breaker were sprinting the entire time and having a conversation at the same time…..so not only were they killing us, but they didn’t even realize they were getting it. I think they were talking about Clemson smashing Louisville, couldn’t be sure.
Great work everyone. Honored to lead today.
7 men showed up in the gloom
We began with a run to warm up, and on the way saw Hoover and the Heavies, pumping some iron.
We ended up at the the front parking lot and began with some partner work. It was here that i was matched with Dumpster Fire. He immediately started talking trash about Clemson, so I liked him right away.
Partner 1 – run suicide to the first island
Partner 2 – push …. merkins
Flapjack with ever increasing island suicides
Continue until 100 push….Merkins are completed by the pair.
Next same format as above, but instead of push…Merkns we are doing Mountain Climbers to 200
Last same format as above, but instead of Mountain Climbers Burpies to 50.
On to the next Pain Station. a focus on Legs, at the Picnic Tables, and more partner work.
This time i got Boerewors (pronounced buda force) and Dingo. Hard to break into their group the wanted to talk Rugby. Sport that involves cauliflowered ears i like.
Partner 1 Squats
Partner 2 run to the 2nd island and back
Flapjack and continue until 200 Squats have been enjoyed.
Same format as before, but with 50 one legged squats per leg.
Gumby (pronounced Gummy) and Dumpster Fire pretty much dominated.
On to the next Pain Station and the Rock Pile also known as Suns out Gun’s out. Out of the Gloom Dear Abby Rolled up. He heard that Gumby might be trying to start some riots at the church and wanted to be the first to get the scoop.
Grab a lifting rock and new partner I got paired with the Dingo again
Partner 1 Curls
Partner 2 Run to B3 and back
Flapjack and repeato until you have both reached 100
Next cycle push presses
Next cycle tricep extensions
On the last cycle, Boerewors reminded me that he was faster and tougher than me and as i began to pass him, I heard a hell no and he took off. Leader of this group were Gumby and Dear Abby. The smoked the rest of us.
Last Pain Station and some Dream Weaver. BRR training 2017
Indian Run to across the field, tag the fence and 25 push ups
Indian Run to the next corner, 25 Sparten Burpies
Indian Run behind the dug out 25 jump squats
Finish up with some Dream Weaver hill sprints.
Somewhere along the line Dear Abby bailed out. I don’t think we were moving fast enough, and Gumby would couldn’t start a riot, he did skip out on some burpies though.
Indian Run back to the cars where Gumby stepped up and ran us through some Mary.
Great group! everyone pushed themselves really hard. Not a lot of mumble chatter, so i think we had the appropriate amount of pain. We got close to 4 miles in on campus that pretty awesome. Video is of Spurrier while head football coach for the Game Chickens, showing everyone how not to do push ups, I hope…..
Today’s Title is courtesy of Blades
I’ve just closed my eyes again
Climbed aboard the dream weaver PAIN train
Hammer take away my worries of today
And leave Gumby behind
Ooh dream weaver
I believe you can help Deep Dish through the hill sprints
Ooh dream weaver
I believe Jamboree can reach the Safe Light
We begin with a warm up jog to to a core work out and suicide duo.
Partner up for:
Gumby, Jamboree, and Blades were really pushing the pace on these.
Mosey to the soccer fields for exercises that aren’t Bur-pies
The next round was a race, at which point Sledge took off and left the old guys in the dust, HATE.. Blades was with Sledge until the hill sprints at which time he started singing dream weaver, lost count and did 25 hill sprints instead of 20….and the title of our work out was born.
Mosey to the picnic table and partner up
Partner 1 one legged squats and Partner 2 sprint to the light post, switch and repeato until 50 squats have been achieved with each leg.
switch partners and Partner 1 one legged squats front style while Partner 2 sprints to the light. Switch and repeato until each leg has received 25 squats.
Sledge decided to embarrass us by running to the furthest light post and still coming in first on the sprints.
Running out of time…so quick time to the rocks, for some Sun’s Out Guns Out.
Partner up for Partner 1 curls Partner 2 sprint to the light post. Rinse and repeat until a total of 100 curls is achieved.
Boerewors and Safe Light hadn’t done enough sprints and were leaving everyone in the sprints on this one.
1 minute left for jail break to the cars.
Great work out everyone. . Everyone is getting faster and pushing each other!!! Hopper back from IR I think for the first time congrats!! Rock wall hopefully got completed for the F3 work date. Have an awesome week!
So what had happened was…..I got motivated to start working out again.
Long Slow Loop to rocks aka the good call
Warm up aka had a bunch more but wanted to get to the Rocks
Jumping jack x 15 and Low slow Squats x15
Partner ROCKs aka I can’t feel my hands….
Partner 1 : Curls Partner 2: sprint to the light
Rinse and Repeat x3
Pass the rock to the right….
P1: Push press P2: Sprint to the light x3
RandR x 3
Pass the rock to the right…
P1: Tri Ext. P2: sprint to the light
Partner Hills aka It’s in the Bone…see the video
P1: Plank and P2: backward hill sprint
P1:Praying position and P2 hill sprint
Partner Picnic Tables aka Dad are we there yet
P1:Incline and P2: to the light
P1: Decline P2: to the light
P1: Dips and P2: to the light
The field #? aka As many as needed to finish = 1
Indian Run to corner 20 squat jumps
IR to corner 20 push ups
IR to corner The Worm = Hill work
Finish with partner push ups x10 each
Finish aka the stretch
Stretch the hammies
Mileage 3.94 ceeeemmmmoooone!!!!!!
Great work out today! I take 2-3 months off and everybody is faster than me, RENT IS DUE…Hopefully if work out was performed correctly, you should have sore upper body, arms and legs. Lungs should still be feeling good as well. I had more backwards hill sprints planned, but the video pretty much sums up how my thighs felt so we moved on.
For all of you that may need motivation to keep working hard, Rhapsody is your motivation. Over Christmas he took on the Pleurisy and the Pleurisy lost. He beat it with open chest surgery, to suck and scrap the goozal out of his chest and lungs. Ask to see the scars…and 6 weeks later he back at it and leading the pack.
Stone Cold thank you for showing the 30 somethings that us older guys still got it. Clarkage thank you for picking the biggest, muddiest and coldest rock to start the real work outs with. Boerewors you have obviously been hitting it hard I can’t keep up. E-trade, Orange Web, Rhapsody, and Clarkage were battling for first the whole time.
Everyone has gotten faster, I got to lead from the rear. You all have gotten so fast, that the Indian Run on the last pain station was an audible (needed to keep the group together). and you guys followed me on the Worm, ( I needed to finish first on something). Thank you for the opportunity lead and for giving me the motivation to start PAYING RENT AGAIN!!!!
Disclaimer if we are at The ROCK, and I am the “Q”
In Your Guard,
7 am 7 pax and 1 FNG showed up for with tickets on the pain train….
We started with a warm up jog to back parking lot, did some warm up exercises and a quick stretch.
From there we headed over to the rock pile, partnered up, and grabbed a rock. it full on night time for the beginning of the work out. not used to that on Sat. We decided to stay on the on the pavement and avoid holes, so…..
Everyone lined up and did an Indian run to the soccer field for some Hammer Time. Each Set includes
We all did the first set staying together and doing and indian run between pain stations. After which it was a full on race. Harley and Cable Guy battled back and forth for the lead, with Harley eventually pulling it out in end. After 3 cycles it was 8 am and time Mosey back.
Harley finished us with a prayer that was so inspiring he officially was designated The Rock’s Chaplain, and has prayer duties from hear on out.
Dead Lift finally got his neighbor to come out and when it was found out he was a fellow Clemson Tiger, i promptly named him after one of my favorite places at Clemson Bowman Field.
Great work everyone, and so sore…….
So, what had happened was…..
I’m not a professional so we got started right away…no warm up
Run to, I’m sorry, Mosey to baseball field, partner up, and Grab a rock.
Mosey to parking lot form the line on the light for multi form suicides
Mosey to North Face
Partner 1 hold the plank, Partner 2 run the North Face Loop Rinse and Repeat x 3
Mosey to the front lawn
Partner up, partner 1 does exercises until partner 2 gets back.
Just to be clear, when you put all those exercises together you don’t do a burpy, because those are frowned upon. You are just getting a good work out. We were going to do 2 more pain stations, but we needed and deserved to finish with my signature work out the PAIN TRAIN…..mosey to the soccer fields
PAIN TRAIN 2 loops if you beat Hopper you get a free coffee, surprise Hopper….
Finished with some Mary led by ABBA
Great work out. The Rock is getting faster, all the Billy Goats were in top form and dusted the regular guys, Good Work. Not a lot of mumble chatter, so work out was deemed to be appropriate. Fenway won the Pain Station Challenge.
Thinking about putting out a Stone Mountain Challenge.