Author Archive NardDog

Merkins and an opportunity to lose some teeth

4 intrepid souls for the pre-run in perfect running temperature, then 10 more for the main event:

Warm up:

SSH x 15

IW x 15

6in Plank Jacks x 10

LSS x 15

Mosey over to St. Matt’s Fountain

Run around St Matt’s, stopping at all 10 speed bumps:

 R1:  Alternate 10 Merkins, 5 Jump Squats

Mary while waiting for 6

R2: 2 Burpees at every Bump

R3:  Only 3 speed Bumps – 15 squats at each.

 Lunge Walk over to Stairs, Bear Crawl up stairs, lunge walk over to school.

 Shuttle-run type sprints over to 1st island, 2nd island, end of lot.

 High Knees back to stairs, Bear crawl down stairs, lunge walk to speed bump. 

 AYG to Fountain

 Circle up for Mary, Dealer’s Choice

Chippy Cross, Heels-to-heaven, Rosalita, Heels-to-heaven, 6 inches, pistol crunches, maybe some others

 Mosey back to Launch Point

 Merkin-Wave Circle

 COT

Moleskine:

Not a running-light workout but we were able to get in some good upper body pain along with  about 2.5miles.  Always a solid group at this AO and I appreciate the opportunity to lead.

Announcements:

BROLYMPICS!  if you are in town, sign up to compete or to volunteer.

Run Jen Run March 3.  First Speed for Need run of the Yar.  Contact Frasier and/or JRR Tolkien if you can push one of the 8 Chariots.  Please consider running/pushing/cheering.

Just stick your @ss out! (Late Backblast)

3 Pax for the pre-run and 3 more for the Main event.

YHC has not Q’d in a little while so the disclaimer was given a little extra emphasis and off we went.

 

Mosey around building for a little warm-up

SSH x 15

Moroccan Night clubs x 15

LSS x 15

IW x 15

(I think)

 

Part Uno:

Partner up

P1 pullups

P2 Abyss Merkins on the kettlebells until Partner returns

Flop

Rounds of 10,8,6,4,2 pullups with Merkins in-between

 

Take Bells to partially completed field with Large spikes sticking out of the ground and loose 1970’s outdoor carpeting

Each Called Exercise, then Sprint width of field, jog back to start

 

Exercises:

One-arm Presses.  Each arm 5, 4,3,2,1 [SPRINT]

25 Swings each arm[SPRINT]

25 Goblet Squats[SPRINT]

10 KB Burpees[SPRINT]

Curls each arm 5,4,3,2,1[SPRINT]

Bent Over Row 5,4,3,2,1[SPRINT]

25 Sumo Squats[SPRINT]

 

Return to Lot and ~1 minute of Flutters

 

COT

After going Q-less for a long stretch  YHC was a little rusty and maybe that showed in a upper-body heavy workout.  Thanks to General_Underscore for the opportunity to lead and also thanks to all pax for not impaling yourselves on the huge bolts still sticking out of the yet-unfinished turf field.  Always happy to return to Foxhole.

Note:  The title to this backblast refers to some helpful guidance on proper kettlebell form from Frehley’s.

 

 

Welcome to the Indian Land 500

After another stellar 3 mile pre-run, we picked up 2 more Pax, and ran around the parking lot to start.  A somewhat coherent disclaimer was spoken.
The Thing:
Warm Up
SSH x 10
IW x 15
WM x 10

Mosey to corner of school
Burpees OYO x 25

Mosey to Hoops Court
SSH x 50

Mosey to Playground
Burpees OYO x 25

Mosey to HILL
5 sets of:
Merkins x 10 at bottom
Squat Jumps x 10 at top

Mosey to Football Field
Lunge walk across field x 50 (each leg)
Broad jump back across field x 50

Mosey to front of school

In Plank, Shoulder touches x 50 (each shoulder) IC

5 sets of:
10 Donkey Kicks
10 count wall sit

Leg-Lifts Civilian Count x 50

Full Sit-ups x 50

Cool down around parking lot and circle up for Dealer’s Choice Mary x 10 reps.
Heels to Heaven, 6-inch LBC, Freddy Mercury, American Hammer, Flutter w/ raised arms
THE END

Moleskine:
Has been smaller crowds last couple of weeks here at Arsenal and one of the best pre-runs in all of Charlotte. Hills are what this BRR trainee needs, and Hills are what we got. We even saw a frog on the road. Is that good luck?
In any case, this workout has been called The 500, and includes 50 reps of 10 difference exercises – all while yogging around Indian Land Elementary. We got the Burpees out of the way early. Better to eat your vegetables right away instead of letting them get cold and soggy and Mom is gonna make me eat them anyway…I digress. The choice of workout was confirmed by the chalk drawing of a frog doing jumping jacks at our 2nd stop. The killer on this one was the Hill. Fire Hazard can scurry up that hill like a jackrabbit and was leading most of the workout. That is, until General Underscore showed us his Olympic-level Broad Jumping abilities. Ringer can push out 2 Burpees for every one of the rest of the crew and seems to be over whatever illness he gave to all his MudRun teammates. Soft Pretzel pushed the legwork in his Q last week, so YHC returned the favor today. I would venture a guess that Erector has been among the most consistent attendees at F3 since his 1st appearance a few weeks ago. Way to commit.
Announcements:
· Need for Speed: If you haven’t watched the video (from Tolkien) do yourself a favor and watch it.
· Sign up to Q at Arsenal. Great AO with plethora of choices for workout.
· Post workout announcement. There is a Burpee Challenge for June. Anyone who was here today got in 50. Read the Pre-Blast on Slack.
Thank You to Fire Hazard for the Opportunity to Lead. It is an Honor.

Humpty Dance and Hairburners

The Thang:
An Awkward disclaimer that included “know your body” was given. No afterschool special here, we were soon off to mosey to the circle of bricks.
SSH x 15
5 Burpees OYO
IW x 15
5 burpees OYO
Windmill x 15
5 burpees OYO

Mosey to Monoliths at intersection.
Merkin/Squat Jump Ladder
10 squat Jumps
10 Merkins
9 Squat Jumps
9 Merkins
8, 7, 6, 5, 4, 3, 2, 1

Mosey to Parking lot near Harris Teeter
Partner up & Pain Stations
Round I
Hairburners (45lb Plates)down & Back
Step-ups at Fountain
Regular Sit-ups in archway

Round II
Carry Plate overhead there & Back
Dips at Fountain
Flutters

Round III
Inchworm down (feet on plate) and bear crawl back
Flutters at Fountain
Wall Sit

Round IV
Suicides – three lines and back
Decline Plank at fountain – All Pax 10-count
LBCs IC at Archway

Mosey back to parking lot, circle up
Back side of Merkin/Squat Jump Ladder
1 merkin, 1 squat Jump
2, 3, 4, 5, 6, 7, 8, 9, 10

Mosey back to start (the long way, with Pax carrying 6 Plates)

Dealer’s Choice Mary around the circle at Vine until time called.
THE END

Moleskine:
Holiday weekend crew came out ready to push it. When Pop Tart and Billy Goat caught sight of the 45lb weight plates waiting for us in the Parking lot, it was like Christmas morning and they just found their favorite toy under the tree. Cold Cuts and Teddy were the lucky ones to find the Plate with the Krazy Glue on the underside for the hairburners. You are welcome. Lex Luthor claimed to have especially enjoyed the Inchworms because his new sneakers were just too shiny – he asked that we rub a little pavement into them. Fire Hazard pushed the pace the entire way, even without backwards running. Loogie put his shoulder through its paces, and thankfully it stayed in in place. Very good to see Cul-de-sac out there. Just a matter of time before Frehley’s EH’s the rest of his/our neighbors.
While the Merkin/Squat jump ladder may have seemed a little out-of-place but it was YHC’s sneaky way of fitting in a workout for a charity I’m involved in. For about 10years I have been helping to raise money for Michael J. Fox Foundation through “Tips for Parkinson’s.” I put together a bartending team for an event in NY that raises money to find a cure for Parkinson’s (The even has raised over $2million in its 10yrs). This year, “Tips” was selected by Jesse Itzler, author of “Living with a Seal,” for the Month of May. On Facebook it is called #wedohardstuff. For each day, there is a workout. For each person who does at least 5 of these workouts during the month of May, they will donate $200 to Team Fox (up to $20,000). So, Thanks to everyone for helping find a cure for Parkinson’s. Stonehenge today counted as two: “#humptydance” which was the ladder, and Saturday’s workout of 40 minutes of anything cardio, #fortybynature.
Thanks for allowing me to lead. It is an honor.

“Vintage” Arsenal Backblast (not late)

10.5 Men made their way to Indian Land for a pre-run and beatdown known as Arsenal.
The thang:

SSH x 15
[5 burpees]
IW x 15
[5 burpees]
Low Slow Squats
[5 Burpees]
Mountain Climbers x 15

[5 Burpees]
Merkins IC x 10

Mosey to Playground

5 Pullups, 10 merkins, 15 squats
1 Lap around Playground
X 5 sets

Mosey over to field, then audibled to hill for 7s
Merkins at Bottom, Squats at top, Up & down Hill in Middle

Break into 3 teams of 3
2 partners BTTW or People’s chair while 3rd partner grabs Two 45lb plates and carries length of Front of school and back.
Next partner takes plates and walks/runs.
Race until all team members complete Plate Walk.

Circle of Mary
Each Pax calls exercise x 10 reps.

The End
Announcements: BROlympics this weekend.

Moleskine:
This AO is becoming one of YHC’s favorites of the week. The hilly pre-run followed by a plethora of possibilities at the school makes it interesting and tough. It is also great to catch up with some interesting PAX that I don’t usually see at the Vine or StoneCrest. This Q was less organized than I would have liked, so YHC will need more opportunities to improve there. The Plate Carry, in particular shows promise, but needs fine tuning.
FireHazard sped through every part of this workout leaving YHC wondering if there should have been more Burpees during the warmup just to slow him down.
Ringer & General were out front pushing every run and breezing through the Merkins.
Kielbasa and Sauerkraut seem like they should be mentioned in the same comment. Both powered through the burpees and hills like it was a walk in the park. Kielbasa may have led the way in mumblechatter, but he also led the way with his canoe/boat choice in the circle of Mary. That was tough.
Erector made his second appearance at F3 and did not complain as he carried his body weight equivalent in plates the length of the school and back.
Madame Tussaud and Outback kept everyone honest on the hills and at the playground. Good to see the familiar faces out in Indian Land. I think have lost track of which one of MT’s impressions was Kiwi, Scottish, or English. I have a feeling his Russian, German and Dutch would sound surprisingly similar.
Mario & his dog made it to the morning run. Not too shabby for an 8-month old. The dog did OK also.
It was a pleasure being able to lead this group. SYITG

Sledding at Fat Camp

With touches of frost on the AstroTurf, 6 Pax arrived to FatCamp to get swole and try out the nifty new sled.

A questionably robust disclaimer was called out and a warm-up mosey around the parking lot shook the cobwebs out.

Warm-up:

  • SSH x 15
  • IW x 15
  • Merkins IC x 15
  • Mountain Climber x 15

The THANG

Kettlebells 30 seconds on, 30 seconds off, rotating bells each exercise while man at end does merkins: (x3 Rounds)

  • 2 handed swings
  • Goblet Squat
  • Shoulder Press
  • Single Arm Swing

Sprints:

  • Bear Crawl out to 1st line, backward run return
  • Lunge Walk to Midfield, backward run return
  • Bounding to midfield, backward run return
  • Sprint to 1st Line, backward run return
  • Sprint to Midfield, backward run return
  • Sprint Full Length of Field, backward run return

Pain Stations:

  • Double 45lb Plate Farmer Carry
  • Double 45lb Plate Sled Pull
  • 10lb Forearm Roller/Yo-Yo
  • Merkins on agility Ladder
  • Kettlebell Swings (Dealer’s Choice)
  • Mary (Dealer’s Choice)

Rotate through sequence until Time is called (Completed 3 full rounds)

Moleskine:

Thanks to General_Underscore for inviting me to Q, always a solid group at this AO.  Cobains for not planning better on enough Kettlebells, hopefully the rotations worked out.  Really rolling the dice on which exercise you were on for the Big Bell.  On a very cold day, not much mumble chatter.  Heavy on the shoulders all workout and did not get in ANY pullups, which really is a #Qfail for those of us doing the challenge.  More Cobains.  The sled was a new one for YHC.  Amazingly, it got heavier later in the workout than at the beginning.  Not listed in the above was maybe the toughest part of the workout, which was carrying the MANY plates, bells, and sled back to the car.

Thanks to all the pax for help schlepping the gear back to the car and for the opportunity to lead.

Announcements:

Providence Presbyterian Wall Build after Stonehenge on Saturday.

New 3rd F Opportunity starting up on Wednesdays 6:30at Dunkin Donuts on Johnston near Harris Teeter.  (No, the other Harris Teeter)

12/30 Brave Backblast-Finally

10 PAX pushed, pulled, and sprinted toward the end of 2016 strong with a modified Murph. Because this was The Brave, we added some mileage to get to the required 4+ miles.
THE THANG:
Disclaimer was given and a quick warmup of 15 SSH to get the blood flowing.
1 quick mile up Ben Nevis.
Mosey along side streets to the Hidden Park at end of Dove Hunt Lane.
“The Murph”
100 x Pull ups
200 x Merkins
300 x Squats
OYO, broken up into any combination you like (YHC started with 10/20/30, switched to 5/10/15)
Time called at 5:50am.
Mosey to Bullring
1 mile (2 laps) around bullring, then Mosey back for COT.
All-in mileage about 4.25miles
Moleskine:
Not a lot of Production value to this workout, just a real grind from beginning to the end.
In retrospect a warm-up mosey would probably be a good idea as opposed to starting the first mile hot out of the Parking lot and up Ben Nevis. Fantastic work by Tuck, Ringer, General, and One-Niner, who finished the full menu of Murph exercises while the rest of us called it at the 5:50 stop. Either way, that is a lot of work with very little rest in-between. One comment was “I liked your signs, but your workout sucks!” Not sure how to take it but let’s call that a success. One clear takeaway is that YHC needs work on pullups in 2017.

No backblast of this workout would be complete without mention of the man who invented it.  Navy Lieutenant Michael P Murphy was a Navy Seal Officer who was posthumously awarded the Congressional Medal of Honor for his actions in the War in Afghanistan (portrayed in the Book “Lone Survivor”).  I’ve read that he called this workout “Body Armor” and it is sometimes done wearing a weight vest.  “Our Debt to the Heroic Men and Valiant Women in the service of our country can never be repaid.  They have earned our undying gratitude.” -Harry Truman

I am continually impressed with the effort and encouragement from the group in the 6 months I’ve been a part of F3. Thanks for letting me lead. SYITG
Announcements:
Joe Davis Run 1/7/2017

A Few Speed Bumps at The Maul

15 (including 1 FNG) showed up at the Maul for YHC’s virgin Q that included a parade of merkins and a sighting of the rarely seen “single LBC.”

The Thang:
Disclaimer

SSH x 15
IW x 15 (or 16?)
Low Slow Squats x 15
Windmills x 16
Mtn Climber x 15
5 Burpees OYO

Mosey to St Matt’s parking for laps and speed bumps.
Round 1: 15 merkins x 10 speed bumps
Mary while waiting for the six
Round 2: 10 squats x 10 speed bumps
Round 3: 10 Merkins x 10 Speed bumps
Mary while waiting for the six

Mosey ¼ lap to stairs
Sevens with LBCs and Burpees stairways in between
Plank while waiting for the six

Mosey back to Stonecrest, 10 Squats at each speed bump All the way to Wendy’s
Plank/Merkins IC while waiting for the six.

AYG from Wendy’s to movie Theatre
MARY:
XYs (Flutter and Dolly) x 15
Rosalitas x 15
Freddie Mercury x 15

COT

Moleskine:
This was without question the earliest YHC has ever been to a post — usually screeching in on two wheels 1 minute past the start. Even more respect for those who Q now that the first one is in the books. Thanks to Frehley’s for introducing me to F3. Solid group of men this morning and no complaining despite what turned out to be a vanilla workout, suspect Q cadences, and a Merkin parade. In retrospect, 15 merkins x 10 right out of the gates was aggressive, but it beats the 20 x 10 that was on the Weinke last night. #Qlearning
A few (well, YHC) were seen laying face flat on the blacktop somewhere between 5 and 10 merkins. Despite YHC’s difficulty with the 15 x 10 merkins, the rest of the group ran strong and powered through the laps . The rarely seen single LBC was spotted this morning as an audible on the 7s that was going to be Merkins/Burpees. Felt like we were done with Merkins.
I’d love to fill this will all the details of who blew gas all over St Matt’s parking lot and who wouldn’t stop chatting, but YHC was a little deer-in-headlights at this first Q. Solid crew pushed it hard at the front, Squid destroyed us with Mary in between sets. Plus, I can’t wait another day before posting this BB.
Mileage: 2.2miles
Welcome to F3 Tool Bag (Alan), brought out by Tootie. Solid performance. Keep posting.

Announcements:
Argonaut Q @ Maul next week. FNG Friendly. –Cheddar does 3 Burpees for every FNG.
New AO in Pineville starting Nov 14th – The Big House
Sign up for Christmas Party December 2
Joe Davis Run Jan 7

Thanks to all for showing up. It was an honor to lead.