9 pax endured another smoke boot filled workout but there was a hitch. A field goal contest was thrown into the mix. Wait, we run regardless of whether we make it or not? This is #F3FastTwitch.
Warm up – 1 mile jog (7:20 pace)
SSH x 15
IW x 15
Mosey back to track
In groups of 2 – 100 yard sprints on track – rest 30 seconds X 12
Field Goal Challenge
Most pax got an attempt to try and make a 24 yard FG from the left hash mark.
Made FG – 120 yard gasser x 2 followed by 50 LBC
Missed FG – sprint 800 meters (2x around track – this got modified to 1x)
We were 1-8 from 24. #chokers
Great job by all the pax today. QIC decided to take a page out of Sprague’s book with the 100 yard sprints following warm up. You are welcome. #gassed
Read about the FG idea in a Joust backblast a few weeks back and thought it definitely needed to come back out. Why only a 24 yard field goal you say? Let’s just say the Mizzou kicker would like another shot as well after hitting the left upright for a choke on Sat night in front of his home crowd. Will also say that YHC thought it would be easy. What did he do? Off the left upright. So the laps began pretty quickly and often – we had to modify down to 1 lap due to time constraints (that is my excuse and I am sticking to it). YHC wasn’t the only one with a poor effort on the FG attempt and it was abundantly clear we were all a little rusty. However, t-claps to Frasier for placing one right down the gut. Never thought we’d be so excited for 120 yard gassers.
Total mileage – 4 miles
Always enjoy the feeling following a good Fast Twitch work out.
7 Pax braved the sub 32 degree temps at #F3DayZero and probably wished they hadn’t…..not only because the workout was treacherous but also because of the visual nightmares they will have this evening from the #greenmorph.
Radar emerged from the back of McAlpine Elementary School ready to roll in his green suit with paparazzi snapping pics everywhere. “You can’t see me,” he says. “Let’s roll”. Well wait…now arrives Semi Gloss sliding into the parking lot with just enough time to rip off (literally) his pre 1989 sweat suit and now we are off.
Medium pace jog from McAlpine past the Touchstone Rose.
Indian Run – none of this slow mosey BS – roughly 1.5 miles?
Run up to the light post – 10 diamond merkins / down to the bottom – 1 squat jump (9:2, 8:3 etc)
With the hill located right next to Radar’s house, there conveniently lies a (60-70 lb) punching bag leaning up against the mailbox.
All pax jog with one carrying the bag –
Every 30 seconds – stop and do called exercise x 20 (merkins, CDD etc)
For every car that passed by – 10 burpees which added up to a lot and Q had to rethink strategy because the lack of O2 deprivation was becoming paramount.
Continue to parking lot – one pax ran around the parking lot with the bag while the others – bear crawled backwards – stop – 20 CDD – Sprints. Switch to new pax and more running and fun.
Head back to the filed at DZ, circle up – everyone do squats and one person cage match with the bag for 1 minute. Apparently this is the new MARY for Day Zero.
Well, lets just say that the green jump suit that Q was sporting elicited a wide away of comments from the Pax and continued throughout the workout. There was mention of shorts or a cup for the Q if this suit continues to make a presence. The Semi-gloss slide in at the last possible minute to join received multiple reprimands (thank God he wasn’t wearing boy shorts). The jog was long and painful and the hill sucked…especially if you were running behind or running towards Q. T-Claps to Haze for making it out after just getting over the flu..sniff sniff. dammit.. Jamboree thanks for making us feel less like men because of the double post that you did today….and your 47….CRAP. Small group today, the cold is starting to make more fart sacks out there. Bring it!!!
You know if you know.
Eleven pax followed the Glow into the gloom on a crisp morning at Rebel Yell. What would the VQ have in store – a paper champion, of course. Much like a freshly completed NCAA bracket in March or an NFL roster in August the workout looked good… on paper. But how would it play out on the blacktop of Polo Ridge Elementary?
Lap around front parking lot, run to back lot for COP
SSH X 20
Merkin X 20
IW X 13
100 yd sprint down, 10 burpees, 100 yd sprint back, 10 burbees
100 yd backwards run down, 9 burpees, 100 yd sprint back, 9 burpees
100 yd karaoke right down, 8 burpees, 100 yd sprint back, 8 burpees
100 yd karaoke left down, 7 burpees, 100 yd sprint back, 7 burpees
100 yd sprint down, 6 burpees, 100 yd sprint back, 6 burpees
Dora between heavy breaths: “If I had known (Rebel Yell) was going to be this tough I would’ve gone to the easier workout at Hydra.” And he thought he only made backblasts because of his beard.
100 yd butt kicks down, 5 burpees, 100 yd sprint back, 5 burpees
50 yd forward walking lunge, 50 yd sprint down, 4 burpees, 100 yd sprint back, 4 burpees
50 yd backward walking lunge, 50 yd sprint down, 3 burpees, 50 yd sprint back, 3 burpees
100 yd sprint down, 2 burpees, 100 yd sprint back, 2 burpees
50 yd forward bear crawl, 50 yd sprint down, 1 burpee, 100 yd sprint back, 1 burpee
Now that everyone’s loose, pain stations:
20 jump squats, run to playground
10 pull ups
100 yd sprint down drive, 20 merkins, 100 yd sprint back
Rinse and repeat X 2
Group sprint to first speed bump (40 yds) and back, sprint to second speed bump (80 yds) and back
Mosey back to parking lot
100 LBC’s OYO
60 second plank, 30 seconds at six inches, Radar 10 count
Great work by all the pax today. The goal was to keep everyone’s heart rate up and the mission was accomplished. Not a lot of chatter once Burpee-palooza started but great effort by all. Lots of running, lots of burpees and lots of smiles when we were finished. Welcome to FNG Backwoods and Tclaps to Clarabelle for the EH one day after making his first post. Thanks to Spackler and Crab Cake for giving me the opportunity to Q. My quads and back are telling me the paper translated to the pavement.
9 pax rose early and knocked back a few Alabama Slamma’s. Sorry fellas, no kool aid chaser to put out the flames. Maybe next week……….
Indian run around field x 2
SSH x 20
Mountain Climber x 20
IW x 20
Merkin pyramid with 40 yard sprints – 210 merkins and 20 x 40 yrd sprints
Mosey to another (drier) field
4 stations (50 LBC, 50 CCV (25/side), 100 Dolly, 50 Bcksratch) – Hit each station and then back to center field for 10 burpees (40 burpees total)
Moderate Indian Run around outer edge of all the fields and back to school for Wall/CDD Combo
60-90 wall chairs followed by 25 CDD’s x 4
Great work by all the pax today. Always love bringing out the Alabama Slamma. Something YHC should bring out more often it seems. Great effort by Wing Man today, especially during the Burpee/AB circuit. Pretty sure we kept up until round 2 and then dude was gone. T-claps to Keller. Dude drives down from university just about every Thursday. That’s committment. And Bulldog says his 10 min drive is too far #lackofcleverexcuse. Would have bet $$ High Tide would have posted today given that the work out had something to do with ‘Alabama’. That is why I am just not good at gambling. Thank you Semi Gloss for taking us out in prayer. Always a pleasure leading fellas……..
Convergence/5K to benefit Rock Thrills brother in Fort Mill on Jan 4th. Details to follow
Spring Mudrun sign ups due by Nov 1st. Check website for details soon.
7 pax arrived at #F3RebelYell looking for an elective change in their physical appearance. If you showed up with an A-Cup, you left with a C-Cup.
Mosey to BBall courts for COP
SSH x 20
Slow Squat x 15
IW x 15
Mosey to picnic area for a quick circuit
Curb Merkins w Step up x 10
Derkins x 20
Dips x 30
Mosey to soccer fields for 11’s
90 yard gassers – 1 diamond merkin/10 jump squats; 2/9…… and so forth
Mosey to school for a merkin wall-a-thon
1 minute wall chair – 10 wall plank merkins
1 min wall – 20 wide arm merkins
1 min wall – 30 CDD’s
1 min wall – 40 CDD’s
1 min wall – 30 merkins
1 min wall – 20 mak tar jai
1 min wall – 10 merkins – I really can’t remember if we did these or not #foggy
**205 merkins completed (if you count the 20 Mak Tar Jai)***
Mosey back to parking lot for Mary
Dolly – as many as you can do in 2 mins
LBC – as many as you can do in 1 min
Back Scratcher – as many as you can do in 1 min
12 pax incl 1 #BRR participant shook the fartsack in favor of a #F3RebelYell beatdown led by Crabcake.
Mosey to center of soccer field #1 for COP
10 burpees OYO
25 SSH – cadence
20 Merkin – cadence
25 IW – cadence
Mosey to endline
Bearcrawl 30 yd / 5 Burpees / Bearcrawl 30 yd / 20 Merkins / sprint back
Crabwalk 30 yd / 5 Burpees / Crabwalk 30 yd / 20 Merkins / sprint back
Lunge Walk 30 yd / 5 Burpees / Lunge 30 yd / 20 Merkins / sprint back
Sprint 30 yd / 5 Burpees / Sprint 30 yd / 20 Merkins – Plank
Mosey to playground for pain stations
20 pull ups
Mosey to Wall
Wall Sit 90 sec x 2
Balls to Wall with slow 10 count by TR
Mosey to basketball courts for Mary
Flutter – 20 cadence …..hold it
Dolly – 20 cadence
20 merkins OYO
Spackler gets a little frisky and takes off for fields and the pax follows:
karaoke 50 yds/backwards run 25 yrs/shuffle 50 yd/regular 25 yd – 20 mak tar jai
repeat – 20 dips
plank/right arm/right leg/left arm/left leg/6 inches – 30 CDD’s OYO
Moleskin – Quick hits
17 PAX incl 1 FNG graciously attended the debut of #F3RebelYell. The workout did not disappoint and it never will…..
YHC proudly scooped up his newly constructed flag (thank you Phaze/Radar) and led the PAX down to the well manicured soccer fields. They were really nice. Too bad none of us enjoyed them.
SSH x 25
Slow Squat x 20
Imperial Walker x 15
Football Up/Downs (Ring of Fire) – run in place, hit the ground on the whistle and back to your feet – More on this in moleskin
Mosey to goaline for The Gut Buster
Sprint 40 yards, perform exercise, back pedal back to start, perform same exercise – repeato with different exercise (5,10,20,30,40,50,5)
5 burpees (10)
10 merkins (20)
20 mary katherines (40)
30 squats (60)
40 wide merkin (80)
50 LBC (100)
5 burpees (10)
Crabcake Q – Mosey to playground for some circuit
15 pull ups
Mosey to basketball courts/parking lot
Suicide sprints using the 4 basketball courts (this YHC could have and should have spilled merlot) #sucked
Circle up for some Mary
Rosalita x 20
Flutter x 20
LBC x 20 (? can’t really remember – thanks to Zip)
Mosey to wall for some air chair (90 seconds x 2)
Mosey back to soccer field for a Jack Webb finale (Up to 8)
43 of the finest PAX, fooled by YHC’s Twitter post, put in work at #F3DeathValley. Told you it would be easy. #notsomuch
Light jog down to track with a half lap and gather in center of field for COP:
SSH – 20
Burpees – 10
IW – 20
Burpees – 8
Squat – 20
Burpees – 6
Merkin – 15
Burpees – 4
Mtn Climber – 20
Burpees – 2
CDD – 15
(YHC really wanted to throw in 10 more Burpees – If you can’t do it, don’t Q it)
Partner up (3 pax to team) and mosey to goalpost
Mosey back to parking lot/bleachers for circuit work (keeping same teams)