Author Archive Mermaid

A Good Workout

Written by Mermaid on behalf of Lobsta Roll

Shovel flag flying.  Pax gather around.  Pleasantries exchanged.  Lobsta Roll opens with, “I am Lobsta Roll.”  Gives a quick disclaimer and closes with, “We will get a good workout today.”  PAX had no doubt about that.  Off we went.

Mosey around a few of the expansive lots.  Circle up.

ALL EXERCISE SETS DONE IN CADENCE.  Burpees OYO

COP

Plank Jacks x 25

1 Burpee

SSH x 25

2 Burpee

MC x 25

3 Burpee

IW x 25

4 Burpee

Peter Parker x 25

5 Burpee

Squat x 25

6 Burpee

Parker Peter x 25

7 Burpee

LBC x 25

8 Burpee

Mosey to Rock Pile.  Grab rock

Press x 10

9 Burpee

Tricep Extension x 10

10 Burpee

Bicep Curl x 10

11 Burpee

Flutter x 25

12 Burpee

Press x 10

13 Burpee

Tricep Extension x 10

14 Burpee

Bicep Curl x 10

15 Burpee

Mason Twist x 25

14 Burpee

Short mosey to playground

5 toes to bar/5 pull up

13 Burpee

5 toes to bar/5 pull up

12 Burpee

Dolly x 25

11 Burpee

Short mosey to launch lot

Reverse Jack Webb

Started with 40 air presses and 10 burpee.  Decrease air press by 4 and burpee by one rep down to 4 press and 1 burpee

100 LBC OYO

COT

Moleskin

YHC EH’d a few PAX he saw on Tuesday in Ballantyne for Lobsta Roll’s Q.  Champagne was hesitant due to the schedule for the rest of the week.  He may have intel on Iron Horse’s weinke for Hydra on Thursday.  Painful workout today.  Great job by the PAX to push through it.  T-claps to Lobsta Roll for another strong Q.  #ISI

Glad to see Lorax come back out to Anvil.  Tough one for second post at this AO.  You may see the theme at Anvil already.  Tough workouts and a solid crew who pushes each other.  Every week. Come on back next week.  T-claps to Voodoo who has attended 2 other burpee-heavy workouts in the past few days.  Fairly certain he has a strong distaste for the exercise.

Mumblechatter was around the pain.  225 total Burpee. Strong takeout from Young Love today.

Announcements

Please check your weekly email or f3nation.com.

 

Chelms Bday Beatdown…Respect

16 strong men assembled to help Centurion co-site Q Chelms aka Tater Tot celebrate the milestone of RESPECT.  50 years old, for those outside the “know.”  YHC began by presenting a custom F3 “paver.”  No need to carry it today.  Off we went.

Thang

Mosey out of the lot up Little Ave and right at Wells Fargo branch.  Down 51 to crosswalk and cross 51.  Circle up behind Jack in the Box.

COP

SSH x 50 IC

Merkin x 10 IC

Spasmo Spartan Burpee x 10 OYO

Mosey up the road to lot next to Palatine Hill

Palatine Hill Restrictor Repeats

Start in plank position.  10 x called exercise.  AYG 75-yard sprint down parking lot to top of Palatine.  10 Jump Squat.  AYG back.  High knees in place or plank to wait for 6.  5 total repetitions.  After rep #1, 3 restrictor plates were retrieved from a stash spot nearby and given to top 3 finishers.  18 inch long telephone pole rounds.  You win or show, you get to carry a restrictor for the next rep. #prize

Called exercises: Merkin/Werkin/CDD/Diamond/Crucible Merkin

10 Jump Squats at top of Palatine for each rep.

Restictor plates returned to stash location and mosey back toward Carmel Commons plaza, through the lot, across 51, through CCHS to the only remaining rock pile near launch lot.  Grab a rock.

10 Rockees.  Immediate run to picnic area for Bench Set: 10 Jump Up/10 Dip/10 Derkin.  Run back to rock.  10 Rockees (burpee with rock).

Rapid Fire Rock Set

Exercises to 15 in civilian cadence, no rest.  Curl/Tri extension/Press/Curl/Curl/Tri extension.  Drop rock and repeat run to picnic area and bench set.  Run back down to launch lot at completion of bench set.  Plank to wait for 6.

Mary

Flutter x 50 IC

Hold.  50 count from Chelms.

Dolly x 50 IC

Merkin x 10 IC

Plank-o-rama

COT

Moleskin

Centurion was YHC’s first post just over 2 years ago.  Cut my F3 teeth on Chelms aka Tater Tot Q’s.  Appreciative of the leadership at this AO and within F3.  Pleasure to lead this group of men in a birthday beatdown.

Notes from the field:

Spasmo Spartan Burpee was best YHC could do to properly name a churpee.  Thank you for the demonstration in COP Chelms.

Restrictor plate repeats at Palatine were included to provide a race-type set.  We all know Chelms enjoys them.  It was noted that Chelms likely is the all-time leader for false-starts, hence the merkins to start.  He still started ahead of the call on set #1.  Always ready to go.

Restrictors changed hands several times.  YHC, Dory, Pebbles, Brushback x 2, Brisket, Chelms, Purple Haze, Scabby (x2?), Teddy.  Probably missing a few names here.  Pax were flying.  Group was staying close.  Scabby almost won a round with a restrictor.

Brushback always flies on sprints.  Even after a vacation (taper) with the M in the Keys.

Teddy is always fast.

Margo and Scabby ran in and back.

Dory was Larry Bird on some of the repeats and on both of the bench set combos.

Mary was a little tough.  That was a lot of reps.

Great to see Abacus who has been spending most of his free time with his calculator and tax forms.  Still crushing it out there.

Pebbles, Margo, Cane, Garbonzo, Red Rocks, Beaker, and Heartbreaker brought the A-game and made it look easy.

Great work men.  Thanks for coming out.  Thanks for takeout prayer in BOM from Chelms.

Announements

Blades of Glory has been released from the hospital.  Back on his feet.  Thank you to all who lifted him and his family up in prayer.  Please continue to do so.

Memorial Day Murph hosted by Indianland pax.  Monday at 8:00 after the regularly schedule workouts.  Erased the voice memo and forgot location.  Pebbles is contact.

 

Sacagawea VQ at The Brave

13 PAX arrived ready to get some work done.  YHC was armed, literally, with phone in arm band.  Disclaimer given.  Off we went.

Thang-Mermaid

Mosey up the road over to the closest parking deck.  Up to the top.

COP

SSH x 20 IC

MC x 15 IC.  Hold plank

Merkin x 15 IC.  Hold Plank

Plank-o-rama: Elbows/RAH/RLH/LAH/LLH/High plank (regular)/Hold

Mosey down the stairs to the bottom.  Continue mosey back up ramps to the top.

10 Hand-Release Clurpees OYO.  Burpee with HR-clap merkin.

Mosey back down the decks to the street level and continue mosey past launch lot over to Loch Ness.  Down stairs, left, continue to second building.  Grab a spot on the bench.

Derkin x 15 IC

Dips x 15 IC

Flutter x 50 IC in honor of Chelms’ upcoming 50th (Respect) birthday

Continue mosey around the lake to the hotel parking lot.  Squat plank.

Sacagawea

Mosey toward the exercise trail, over the bridge, into the large parking lot.  Split into 2 groups.

60 Second Intervals

180 yard sprint around lot.  Plank to 60 seconds.

50 LBC.  Plank to 60 seconds.

10 Jump Squat.  Plank to 60 seconds.

All 3 exercises=1 repetition.  3 minutes/repetition.  4 total repetitions.  All rest done in plank.  Group 1 started with sprint.  2 with LBC.  Jump squats increased by 5 each rep to 25 at repetition 4.

Short mosey to different spot in lot.

30 Second Intervals

120 yard sprint.  Plank to 30 seconds.

20 merkin.  Plank to 30 seconds.

15 Squat.  Plank to 30 seconds.

3 exercises=1 rep.  5 total reps.

Mosey back to launch lot.  AYG from stop sign to the Vine.

COT 

Moleskin

Madame Tussauds asked YHC to substi-Q the Brave this week so he could rest up a tad for the Battle Frog.  Good luck brother and good luck to the rest of our F3 guys and all participants for a safe race.

YHC saw this as a great opportunity to slap a headlock on Sacagawea for his VQ.  His first response was that he would “consider” it.  OK, that is not a “No.”  Cane lightly prodded him with, “I hear you are Q’ing the Brave Friday,” on Tuesday.  Still not a HC.  Obviously, he came around and jumped on board.  YHC knew that intervals with very little rest were on the weinke for the 2nd half.  The first 30 minutes was a good warmup.  The second 30 minutes of interval work hurt.  A lot.  Not only did Sacagawea jump on board, he prepared for his VQ.  Preparations included using Google maps to identify distances in the parking lot and application of a projected average pace to dial in  the difficulty and limit the rest.  Well planned and executed.  Great job on the VQ.

Great crew of men out this morning.  Handy Manny was site FNG.  He crushed it.  Some fast guys out there today.  Frasier and Sacagawea were out front on the sprints.  Dory, Wingman, Big Tuna, Wild Turkey pushing hard in group 1.  Hard to keep track of group 2 as O2 deprivation was high and sustained.  Heart rate was elevated and stayed there for the interval work.  Awesome work by all PAX to power through this painfest.  T-claps to Hops for his very clear reminder to make sure to identify Champagne as the War Daddy today.  Followed up by a tweet.  He was pretty excited about that.  Such a pleasure and honor to lead the PAX.

YHC took us out in BOM.  Prayers for BOG and his continued recovery.  This week has been tough. The good news yesterday was awesome.  Thank you to all PAX who prayed for BOG.  Please continue to do so.

Announcements

New 3rd F meets next Tuesday 4/28 across from the Vine at Einstein Bagels.  Book: True Measure of a Man.  All are welcome.  You do not have to have a copy of the book.

Gummy is coordinating a Habitat for Humanity opportunity.  Contact him for more details.

F3 Golf next week.  May still be able to sign up.

Read your weekly email for more information.

,

Parking Deck Painfest

20 PAX for Bagpipe.  Men rolling into the lot until the last minute.  15 Swift guys were already in the gloom.  Forecast calling for chance of rain.  YHC figured the PAX would enjoy some parking deck work.

Thang

Mosey from Vine over to the closest parking deck.  Up to the top.

COP

SSH x 20 IC

IW x 15 IC

Merkin x 10 IC hold plank

Werkin x 10 IC hold plank

Pretty Boy Floyd Mayweather Alternating Rib Shots x 15 IC

Jump Squat x 15 IC

Mosey downstairs to basement level and back up to level 2

Triple Nickel

Run to top of one level on ramp/5 Jump Squat/Run back down/5 CDD/5 repetitions

A few guys did 6 reps to finish with the six: Dear Abby, Cane, Margo, YHC and a few others

Plank-o-rama to wait for six

Mary

All to 20 IC-hold at 6 inches after each: Flutter/Dolly/Heels to Heaven/6 inch hold/3-10 counts

Short Rest Sprints

Sprint up one level at a time.  Short Rest.  To top level (3 Sprints)

Plank-o-rama.  10 Clurpees OYO

Mosey back down to street level entrance.  Squat Plank.  3-10 counts

Alternating Bear Crawl/Burpee Broad Jump

Start with Bear Crawl to first pillar.  Switch to Burpee Broad Jump to 2nd pillar.  Repeat to top of level.

Repeat Sprints to top of deck on short rest (4 sprints)

Plank-o-rama.  Mosey back down to the street level entrance.  Continue mosey to launch lot.

Merkin x 10 IC

Flutter x 15 IC

Merkin x 9 IC

Rosalita x 15 IC

Merkin x 10 IC

Heels to Heaven x 25 IC

COT

Moleskin

A lot of chatter pre-workout about how awesome the Mud Run was this past Saturday.  The guys who participated had an awesome time and A51 had a strong showing.  55 PAX.  A51 teams did very well.  YHC gave a few plugs for the next Mud Run in October.  Goal is 80 PAX.  Strong crew out there today.  Dear Abby ate a huge bowl of Wheaties and was ready to crush the deck work.  Great group of guys today, as usual for the Bagpipe workout.  Swift PAX joined us to finish up with merkins and Mary in the launch lot.  35 total between the 2 workouts.  Great job men.  Thanks to Stumphugger for taking us out this morning.

Announcements

Swift Mile Time trial. Open to all.  Fast Twitch will converge for a bit of competition.  Community House MS.  See weekly email, Twitter, or website for more info from Bratwurst.

2nd F.  New group to meet at Einstein Bagel 4/28.  Book is True Measure of a Man.

F3 Golf.  4/30.  Sign up if you can make it.

Uncomplicated

16 PAX arrived at Anvil ready to crush another installment of our Wednesday painfest.  Shovel flag planted firmly by Young Love.  YHC gave a disclaimer to the PAX.  Off we went into this great AO.

Thang

Fast mosey around the around the CDC, Chapel, and Sanctuary to the parking lot above the Main Galleria entrance.

COP

SSH x 15 IC

Low Slow Squat x 15

Merkin x 15 IC.  Hold Plank

MC x 21 IC.  Hold Plank

Plank Walk Right/Left x 15 IC.  Hold Plank

Werkin x 10 IC

Clurpee x 10 OYO (Burpee with hand clap merkin)

Short mosey to the bottom of North Face.

NF Repeats

Sprint up NF.  Continue around the row of trees and back to the base of NF and repeat x 2 for 3 trips up.  Fast mosey to COP lot and plank to wait for six.

Plank-o-rama

Mary: Flutter x 20 IC/Hold/Heels to Heaven x 20 IC/Hold/Dolly x 20 IC

Short Mosey to adjacent parking lot.  Line up along the curb.  50 yards to opposing curb.

Merkin/Sprint Set

10 merkin/Sprint 50 yards/10 merkin.  Repeat to 100 merkin.

People’s Chair Air Plank with arms out.  4 ten counts.

Short mosey to the rock pile.  Grab exercise rock.

Rapid Fire Rock Set

Civilian cadence to 20: Curl/Tri Extension/Press

10 Rockees (Burpee with rock)

Civilian cadence to 10: Curl/Tri Extension/Press

10 Rockees

Mosey over to pavilion.  Grab a bench.

Bench Set/CHAMP Field Perimeter Combo

15 Jump Up/15 Dip/15 Derkin

At completion of bench set run a lap around the perimeter of CHAMP field at fast pace.  Return to pavilion.  Plank-o-rama to wait for six.

Repeat Bench Set.

Short mosey to adjacent parking lot.

Sprints

Approximately 80 yards.  Belly start.  Short rest.  4 reps.  PAX called on to give the start.

Mosey back to launch lot for COT

Moleskin

Last F3 workout for YHC prior to the Mud Run.  Wanted to make it count.  Hope no one left disappointed.  Welcome to Green Bean.  Site FNG from ATL.  Newish to F3 with 6 or 7 posts under his belt.  Great to have you and nicely done today.  Great to see Swanson come out of winter hibernation.  Keep on coming out.  Champagne emerged from his KB cave looking huge.  T-claps to our PAX who ran in.  Dory and Sacagawea clipped 2.6 from the neighborhood.  Brushback ran in and back.  All three of these PAX were pushing the pace on NF and the sprints.  Sacagawea was Larry Bird on most sets #gazelle.  Bushwood pushed the pace on the CHAMP field lap.  Anvil workhorses crushed it as usual.  Purple Haze, Margo, Boutique, Scabby, Cane, Ickey Shuffle, Young Love, Van Pelt.  Great work today men.  YHC took us out in BOM.

Always enjoy leading the strong Anvil PAX.  This crew pushes hard on everything.  Thank you for coming out and helping to sharpen yourselves and one another.  #ISI

Announcements

04/12/2015: Fundraiser for a little boy named Xander who is fighting a brain tumor.  This little guy has a big fight.  Olde Mecklenburg Brewery from 1:00-7:00.  Family friendly.  Bounce houses, etc.  Option to ride a bus from Cameron Woods neighborhood clubhouse.  Contact Boutique for more information.

Sign up for F3 Golf.  See weekly email or f3nation.com for more details.  Proceeds to fund F3 Leap efforts.

Beach Arms

POSTED ON BEHALF OF IRON HORSE

18 brave PAX gather at Anvil for a crisp spring morning slide down the Merkin Ladder to get those arms toned for Spring Break.  Shovel flag planted by Young Love.  Due to warnings of fire ant infestation we stayed on the new, pristine pavement for today’s beatdown that went something like this:

Thang

Mosey around the parking lot to the far end.

COP

SSH x 25 IC

Burpee x 5 OYO

Mountain Climber x 20 IC

Burpee x 10 OYO

IW x 15 IC

Burpee x 15 OYO

Man-Maker Merkin x 10

Burpee x 10 OYO

Bottom Squats x 10 IC

Burpee x 5 OYO

Mosey to adjacent parking lot and line up.

Merkin Ladder

Sprint 50 yards.  20 merkin.  Sprint back.  19 merkin.  Down to 1 merkin (210 total)  LBC to wait for six.

Recovery: Side Crunch x 16 right/left IC.  Dolly x 20 IC

Mosey to Entrance 4.  Disclaimer about fire ants and cars given.

Jump Squat/Sprint/LBC/Lunge Walk Set

10 Jump Squat/Sprint to top of hill/15 LBC/Lunge Walk down hill/5 Reps

Mosey through parking lots and wind way over to rock pile

Rock ‘n Mary

Rock exercises done in civilian cadence.  Mary done in regular cadence count.

Press x 20/Flutter x 20/Curls x 20/Russian Twist x 20/Tricep Press x 20/Dolly x 20/Squat x 15/LBC x 20

Drop rocks and mosey to launch for COT

Moleskin

Good work by all today–fantastic weather.  Great privilege to lead the PAX at Anvil.  Brought out the Merkin Ladder at Hydra a few months ago and the response was so overwhelming that YHC saw fit for a return engagement.  Same enthusiastic response here!  Thought about doing that in cadence, but that would have been a mistake (70 burpees in COP were probably a mistake also–getting a bit of shoulder quiver while typing).  One perk of advanced age is that the PAX is much less likely to curse you to your face during the workout.  Kind.  Wheezing in COT messed up recording quality for name-o-rama.  Missing 1 PAX.  Please sound off.  Takeout by IH.

Announcements

A monetary collection is being taken for one of our A51 F3 brothers, Zip A Dee, who has been in the hospital for extended treatment due to injury.  Please see the email that was sent to A51 men with PayPal link.  Give if you are inclined and able.

5/16/2015 Race for the Homeless Adventure Challenge 5K at Calvary Church.  Very family friendly.  Sign up link on weekly email.

HDHH at Lodge tonight.

Still a few days to sign up for USMC Mud Run.  A few 3-man teams could use a 4th man.  Contact Madame Tussauds if interested.

Ultimate Closer

POSTED ON BEHALF OF LOBSTA ROLL

Shovel flag planted by Young Love.  YHC and Brushback gave Margo some KB instruction for his first swing session.  14 men were disclaimed by Lobsta Roll and then directed to follow him.  Off we went.

Mosey around the lots of Anvil AO with butt-kickers and high knees.  Weaved our way over to the Life Center courtyard.

COP 

SSH x 30 IC

25 merkin OYO

IW x 25 IC

25 merkin OYO

Low Slow Squat x 20 IC

Good Form Merkin x 15 IC

Mosey over to the rock pile and pick a non-running stone.  Circle up.

Stone exercises done in cadence in descending numbers: 20/15/10/5 with MARY OYO after each rep.  This set was done 3 times with 3 different stone exercises and 3 different MARY calls.  Each rep was followed by a suicide in the adjacent parking lot.

1. Shoulder Press/25 LBC (20 Press/25 LBC/15 Press/25 LBC/10 Press/25 LBC/5 press/25 LBC/Suicide run)

2. Curl/25 Flutter/Suicide

3. Tri Extension/25 Dolly/Suicide.  Bring stones home.

Mosey to the base of NF.  Line up at bottom.  Sprint to the top.  10 burpee OYO.  Run around and back to the start at base.  Plank.  Took 2 more trips up with ascending number of burpees (15/20).  Reps 2 and 3 started from the plank position.

Mosey through campus to launch lot.  Circle up and plank.  Plank-o-rama followed by a mountain climbers IC and Peter Parker IC.  Not sure of numbers.  BOM

Moleskin

COP hurt bad.  Stone set hurt even worse.  NF sprints with ascending burpees was the ultimate closer.  Perhaps a new #F3Anvil tradition to close with?  As always, Lobsta Roll put together a strong Q that did not disappoint.  Good crew at Anvil.  All PAX pushing hard to get through this smoker.  Great to have Puppy Love join us as site FNG.  Also great to have Cane back in action as he has been recovering from an injury.  Thank you to Young Love for a very meaningful takeout today.

Announcements 

Prayers for Margo and his family.  They have fostered a baby for 9 months and the baby will now live with her grandmother.  Prayers to Margo’s family for strength and for the child to thrive in this new living situation.

Team Chepul Hill.  Join to run a 5/10K 03/21 at Marshal Park to raise money for brain cancer research.  Look for link on website or Twitter.

HDHH TONIGHT at Mellow Mushroom from 5-8.  Portion of proceeds will be used to help fund a Nicaraguan mission trip to send F3 men to help repair a bridge.  Go get some food and drink.

Check weekly email for most current information and announcements.

Burpees and Other Stuff

Shovel flag planted by Escargot.  16 men arrived ready for the hard work that is Centurion.   Voodoo asked YHC about burpees and merkins.  Guy may have a sixth sense or just know my favorites.  First, a little about the burpee.  The burpee is a full-body exercise used in strength training and as an aerobic exercise #2for1deal.  It is named for Royal H. Burpee, an American physiologist, who, in the 1930’s developed the burpee test to assess fitness levels of recruits for WWII.  On 5/17/2014, in Greenwood, SC, Cameron Dorn broke 2 burpee world records: most in 12 hours (5657) and most in 24 (10,105).  Bet that guy didn’t complain about doing burpees like some of our PAX today.  YHC concedes that, yes, burpees suck, but also are a powerful sharpening tool.  Wikipedia lists 17 burpee variants.

Thang

COP in launch lot

SSH x 20 IC

Burp and Merk to 10.  Burpee 1 with 1 merkin, burpee 2 with 2 merkin, up to 10.

IW x 20 IC (at the request of PAX)

Mosey over to Aquatic Center lot and partner up

Burpee Broad Jump/Over-Under/Backwards Bear Crawl Set

Burpee Broad Jump to top of the lot.  Each partner does 10 Over-Unders.  Backwards Bear Crawl back to the bottom of lot.  Plank-o-rama to wait for six.

15 Jump Squat OYO

Carolina Dry Dock x 15 IC

Mosey back up lot and up Walsh toward shopping center at 51/Carmel (Panera/Bonefish) with a stop on the way for 15 Smurf Jack IC.  Continue mosey to shopping center.

Mary

Little Baby Flutter Crunch x 25 IC/Heels to Heaven x 15 IC

Triple Nickel

5 Burpees/Run up stairs and over 2nd floor walkway to the middle/5 Burpees/Run back to launch/5 Reps.  Plank-o-rama.

Flutter on curb x 25 IC

Mosey across 51 at Carmel intersection.  Continue mosey around the shopping center across Carmel to Palatine Hill.

Merkin x 20 IC

Triple Nickel

Run up Palatine/5 Jump Squat/Run down/5 Jump Squat/5 reps

Plank-o-rama

Mosey back toward the school through Jack In Box parking lot and cross 51 at crosswalk to benches in front of CCHS.

Bench Set

20 Decline Merkin/20 Dips/20 Incline Merkin

Mosey back to launch lot

2 minutes of burpee to to take us into COT

Moleskin

Strong crew today at Centurion.  T-claps to Margo and Scabby, who ran in and back, as usual.  Warm welcome to Pebbles who is a Fort Mill/Indianland PAX.  Great work out there.  Come back and visit anytime.  Mumblechatter revolved around burpees today.  I am quite sure we exceeded the burpee threshold for Hops at around 80.  When you look at what Cameron Dorn completed 5/17/2014, 80 burpees is a like a walk in the park.  Aquatic Center work left YHC pretty smoked and concerned that 35 minutes remained.  The stair/run/burpee work of the first Triple Nickel was painful and redundant.  Of the variety that you cannot wait to complete and move on to something else.   Teddy, Chelms, Bout Time, and Purple Haze, and Hops made this look easy.  The 2nd Triple Nickel at Palatine with jump squats is always a crowd pleaser.  Hannibal knew he would find himself at Palatine and crushed the hill work like the rest of the PAX.  Had to audible the bench set due to slick conditions.  Just enough time for 2 minutes of burpees to close.  At this point, Hops was through with burpees and made sure PAX knew burpees are not part of Weinke at the Rock tomorrow.  Good strong work by all PAX today.

Thank you men, for coming out today and helping to sharpen.  I truly enjoy and and get excited for the opportunity to lead the PAX.  Centurion crew always pushes hard.

Announcements 

Sign up for Mud Run by 3/1.  Strong A51 representation with some really fast teams.  The more the merrier.  4/11/2015 at the Leatherneck in Gaston, SC, outside Columbia, SC.

3/21 Team Chepul Hill will run to raise money and awareness for brain cancer research.  See Twitter/weekly email for details and link to sign up.

0630 Obstacle Run Workout at Indianland ES on 521 followed by 0700 Bootcamp workout Q’d by our very own Runstopper.  Thanks Pebbles.

New 3rd F on Tuesdays in Ballantyne at Einstein Bagels across from the Vine, where Bagpipe and Swift launch.  Launch sometime in the Spring.

 

Preblast: The Brave

The Brave was a vision of Madame Tussauds.  He and Champagne have Q’d the workouts mostly since inception and have done an exceptional job.  T-claps gentlemen.  It is a great workout at a great AO.  Usually cover 4-6 miles and clear several obstacles.  They asked for PAX to step up last week to take the Q.  Brushback and YHC have answered that call.

71days to USMC Mud Run at the Leatherneck in Gaston, SC.

This is a huge event for F3.  You have a chance to test yourself against the Leatherneck.  You have a chance to have 2nd F with your F3 brothers on your team, your area, and F3 nation.

On the fence?  Maybe mud is not your thing?  Doubtful.  You hop the fence and splash through the mud with every post.  Get yourself on a team and do the Mud Run.  Come and join YHC and Brushback for some training tomorrow.  0515-0615.  Launch from the Vine restaurant in Ballantyne.

Aye!

 

Heavy Lifting at Anvil

This post is written on behalf of Cane by Mermaid. 

YHC planted shovel flag and the PAX arrived, ready to do hard work at Anvil, as usual.  Haze indicated he may not be ready for a Cane Q and predicted rocks for the PAX.  Very good educated guess from Haze.  15 PAX took off for some work.

Thang

Mosey around the vast parking lots of the AO.  Backwards run, karaoke left and right.  Circle up in front of Sanctuary.

COP

SSH x 30 IC/IW x 20 IC/Merkin x 15 IC

Mosey over to, you guessed it Haze, the Rock Pile.  Grab a big exercise rock.  Voodoo took it quite literally and grabbed a giant stone.  Circle up in the safety of the lot

Rock Sets/Run/Burpee/LBC

Rock exercises done IC with a focus on form.  Followed by a 120 yard run around a distant light pole and 10 burpees OYO upon return for first 2 repeatos and LBC for final repeat.

Deadlift x 20/Squat x 20/Good Morning x 20-Run-Burpees

Curl x 20/Press x 20/Tri Extension x 20-Run-burpeess

Repeat x 3 for a total of 6 rock set/run/burpee/LBC (LBC’s sub for burpees for #5 and 6)

Return rocks to pile.  Line up in parking lot.  Form 5 groups of 3.

Relay Races

3 man team.  Each member run 60 yards.  Complete 5 plyo-merkin (hands leave ground).  Run back and tag next member.  Plank upon return.  Completed 2x.

Mosey back to launch lot.  Flutter x 25 IC

Moleskin

Cane gave me nothing to include here so this is all YHC.  Haze was spot on with the rock comment.  Cane enjoys weight training and we certainly did some lifting today.  Some of the PAX were a little ambitious with first choices for rocks and PAX were encouraged to find the right size after a the first repetition.  As Voodoo wisely carried his giant stone to the pile for a more suitable rock he muttered, “Walk of shame.”  The rock sets hurt and were well thought out. The run/burpee and run/LBC breaks were much welcomed by the PAX.  Fairly certain the PAX all enjoyed the relays.  Team of Brushback, Cane, Hannibal was moving fast and may have finished first.  Icky Shuffle demonstrated that now legendary fast twitch burst he has become known for during the relays.  Great job pushing one another and getting stronger at Anvil.  Welcome to Jaws who was site FNG and is new to F3.  Please come back and do more work with the men of Anvil.  Good to see Poncharello again today.  Keep on posting.  T-claps to Hannibal for both running fast all morning and for taking us out in a very meaningful prayer.

Angry white sedan sighting at about the 30-minute mark.  No problems today unless you consider rate of speed of said sedan a problem.  Stay alert men.  Keep each other safe.

Thanks to Cane for leading the men of Anvil this morning.  Strong Q brother.

Announcements

Team Chepul Hill.  3/21/2015.  Race to raise money for brain cancer research.  Check weekly email for link to sign up.

USMC Mud Run is 4/11/2015.  Start getting teams together now.  Pre-blast is promised soon.

Blue Ridge Relay.  Express interest to Turkey Leg.  See weekly email or website for additional information.