Author Archive WildTurkey

Track Attack!

A dozen assembled for Track Day at the The Brave for a simple, but not easy workout.

Disclaimer then disembark! Head west 1.5 miles on Community House Road to Community House Middle School with brief stops to collect the six and do ‘mericans.

At the track –
800m – go fast
400m – go fast again
200m – time for fastness
100 – fast-er-est you cant!!

At the basketball hoops, do five Bobby Hurleys (jump shot/squat). Run back with brief stops for ‘mericans.

‘Merc/Mary ladder
10 of each
9 of each
8 of each
7 of each
6 of each
5 of each

We ran five miles and did a lot of push-ups. (Sounds like F3.)

Field notes & observations:

Canadians invented basketball
Muggsey Bouges lives in S.CLT, someone EH him
Wingman may or may not have been accessory to murder.
One Niner shows up 30 minutes early to set up a yoga/roller station for himself
Mary Kay needs to overanalyzing the Brave and show up
Madam T needs to get to The Brave more often
Strange Brew was at The Brave launch. It was good to have him back. #F3OG
Hollywood placed sixth in the mile at the first (really second) BROlympics #glorydays

 

Battlestations!

We set up the Elon Park Elementary school parking lot with kettlebell stations on one side of the lot and boxing gear (gloves/pads and jump rope) on the other. Get in a station and repeat exercise until time is called. Runner is the timer.

KB stations
10 high pulls ea. side / 10 rows ea. side
10 snatch ea side / 10 American swings
10 skull crushers / 10 sit-up and press
20 alternating swings / 10 dead lift
10 thrusters / 10 cleans ea side
10 goblet squats / 10 ‘mericans
5 pull-ups / 5 chin-ups / 5 burpees

Boxing stations
Jump rope
Gloves and pads
Sparring

Moleskine
OneNiner broke my jump rope.
Chopper fixed it.
VanDamme gave Erector some boxing lessons
Cobbler punched a 9 year old. (His son, so it’s cool.)
Frehley’s Comet battled a head cold and mostly kept quiet.
YHC and Chipolte managed to not our teeth out.

BLIMPS are for pimps

Regal lap around the cinema. As we started the lap Chunder asked to do any hill work at the beginning of the workout. Request denied.

Warm-Up
10 Side-straddle hops
10 ‘Mericans
10 Imperial Walkers
10 ‘Mericans
10 Low, Slow squats
10 ‘Mericans
10 Bulgarian ball-busters
10 ‘Mericans

The Thingamajig
My plan today was to keep the miles low, keep the intensity up and keep everyone (relatively) together. Also, No Show specifically requested no BLIMPS, so I made it the theme of the workout. For those who don’t know BLIMPS = 5 Burpees, 10 Lunges (each leg), 15 Imperial Walkers (IC), 20 ‘Mericans, 25 Plank jacks & 30 Squats. You can do it all at once or, as we did today, do an exercise then move to the next station.

BLIMPS #1
We started down the Murderhorn stopping at the top, each street light and the top of the opposite side of the hill/enterance to the park.

PLAYGROUND CIRCUIT
5 pullups, 10 heels-to-Heaven & 20 dips
x 3

BLIMPS #2
Starting with burpees at the playground, and staying together, we completed another set of BLIMPS

We met on the backside of the theatre for 50 wall presses. Squid takes his People’s chair form seriously (so should you).

BLIMPS #3
The next BLIMPS set was done with climbs up the grass hill behind the theatre. (I fell once.) Fast guys got to extra run up the hill. Transporter took advantage.

We ran back around the theatre – the long way.

6MOM
20 flutters
20 Sid the kid
20 Box cutters
10 Low-country crabs
20 Chippy cross

Muskrat
Great crew today – ages from 20s to 50s + an FNG. We stuck together and aside from a few concerns about the Bulgarian ball busters and low-country crabs the mumble-chatter was kept to a minimum.

Kudos to Lex Luther for bringing out “Cheese Steak”. He’s on the road a bunch, but it you see him give him a hello.

Announcements
F3 Dads on Saturday Brixham Green Tent 9 AM

American 4-Miler/S4N 1 yr Anni

 

Brothers in Sweat

The Pineville Police lot filled up quickly forcing many to search for auxiliary space far afield. A quick disclaimer was delivered and we commenced a slow little baby jog to pick up the scattered Pax. Once united, we circled up for COP.

Warm-Up 
Side-straddle hops x 20
Imperial walkers x 15
Low, slow squats x 10
Mountain climber x 10
Merkins x 5
Peter Parker x 10
Merkins x 5
Parker Peter x 10
Merkins x 5

The Thang
We shuttled over to the far lot for a trio or partner laps
10 partner slap merkins, run to end of lot, 10 partner slap merkins
10 partner sit-ups, run to end of lot, 10 partner sit-ups
10 partner slap burpees, run to end of lot, 10 partner burpees “slap on the clap” (trademarked)

Scoot to the picnic shelter
Partner up (someone new)
P1 20 dips, P2 Derkins until P1 is done
x 3

B.L.I.M.P
Stopping at each parking peninsula
5 burpees
10 Lunges (each leg)
15 Imperial walkers
20 Merkins
25 Plank jacks
Rinse & repeat

Back of the legs breakdown
50 Calf raises
20 baby makers (glute march on the curb)
Rinse and repeat

Grinders
(groups of 3)
P1 Maktar N’Daye, bomb jacks
P2 Heels to Heaven, American hammer

Mary
On your six, draw out in big capital letters the alphabet. (Some started singing the alphabet song, others just laid there.)

Time’s still on the clock, so…
4×4
Shoulder taps + Merkin x 10

In tribute

Low miles, but a full-body workout was complete, but that’s not why we were here today. F3 is more than a workout. It’s an outlet for men to come together to get stronger. When we start our F3 journey strength is about push-ups and race times. But strength is more mental than physical, it’s more communal than individual. Strength is pushing through pain. Strength is discipline. Strength is the ability to ability ask for help. Strength is service. Thank you to all those who came out to support Dumpster Fire and a tribute to his amazing brother.

Thomas Maxim
– Marine
– Graduate
– Lawyer
– Public defender, guardian of children
– Brother
http://www.legacy.com/obituaries/fitchburg/obituary.aspx?n=thomas-clifton-maxim&pid=189174248

Please consider giving to the Memorial Fund.
https://gacfmi.org/donation-form/ (search for “Maxim, Tom Memorial Fund” in the list of options)

 

Celebration of Life Convergence

It snowed last year too:
I made a snowman and my brother knocked it down
and I knocked my brother down and then we had tea.
-Dylan Thomas

If you have a brother, you know your relationship can be complex. We are family, friends and rivals – all in one! It’s a sacred relationship unlike any other. Two weeks ago, Joe Maxim’s (Dumpster Fire) brother Tom passed away. Grieving is difficult and we can’t “fix” this with a single workout, but I do know it’s hard to sweat and cry at the same time.

I invite you to join us at The Big House to celebrate Tom’s life and our F3 bond.

Monday, June 18
The Big House
427 Main St
Pineville, NC 28134
5:00 Pineville Pre-Run (fellowship pace)
5:30 Bootcamp
6:15 Ball of Man / Prayers

Please consider giving to the Memorial Fund.
https://gacfmi.org/donation-form/ (search for “Maxim, Tom Memorial Fund” in the list of options)

Bang! Boom! Pow!

The AO at FIGHT CLUB / fox hole is loud and smelly. Kettlebells clang on the pavement, punches slam into leather mitts, pax groan and grunt through each HIIT cycle. It’s the sound of men getting after it.

COP
Opening school lap
Side-straddle hops x 10
Imperial walkers x 10
‘Mericans x 10
Mountain climbers x 10

Boxing Stations
Jump rope – jump until fail, then do 10 push-ups, repeat unil time
Gloves and pads
Heavy bag

Kettlebell Stations 
Deadlift/2-handed swings
Single leg deadlift/cleans
American hammer/sit-up & press
High pulls/single-arm swings
Snatch/upright rows
Pull-ups/chin-ups/burpees

Runner is the timer. Each time a new runner returns from the school loop, find a new station.

We end the session with a Core/’Merican ladder
10 crunches
20 ‘Mericans
10 toe-tap crunches
18 ‘Mericans
10 LBC
16 ‘Mericans
10 knees R crunch
14 ‘Mericans
10 knees L crunch
12 ‘Mericans
10 Pistol R
10 ‘Mericans
10 Pistol L
8 ‘Mericans
10 Chippy cross

Moleskine
Variety – This is the place is you want to add some spice to your workouts. There’s really no AO that a similar format. Plus, you choose the stations, so you can box or lift as much or as little as you like.  You’ll develop a new appreciation for boxers and their training after a few rounds. It’s exhausting, but worth it.

Greatest HIITs

Leeeeeeeeeeeeeeet’s get ready to rumble! Fight Club is back. Same location, new day. Fight Club now shares real estate with SOB ‘bell central Fox Hole. How did it work out? Perfectly!

Warm-up
School lap
Side-straddle-hop x 10
Imperial wlkers x 10
Low-slow squats x 10
‘Mericans x 10

The Thang

— On one side of the parking lot, dropped the ‘bells for community use. In each parking space was an exercise card.
10 high pulls / 10 rows
10 snatch (each side) / 10 swings
10 skull cruskers / 10 American hammer
10 thrusters / 10 cleans (each side)
10 squats / 10 push-ups
10 pull-ups / burpees

–On the other side of the lot, the boxing gloves, pads and jump rope  laid out.

–Heavy bag and pull-up/burpee section at the playground

Format: 90 sec activity / 45 sec switch & recover

Core Meltdown
15 regular crunch
15 toe-tap crunch
15 LBC
15 knees right
15 knees left
10 pistol crunch R& L
15 Chippy cross

Moleskine
My goal was to create a cafeteria style workout where pax could challenge themselves and get a good variety of boxing and bells. I couldn’t be happier with results. Everyone found a station and got after it. Great to see some new faces – Worm, Transporter, Chopper (R) and Doc McStuffins. Plus, the Fight Club vets – Chipotle, Loogie. Foxhole represented with General, Cobbler and Frehley’s. Stellar work gents!

If you are looking for upper body/core work, HIIT training, and fun – FIGHT CLUB / fox hole is your spot on Monday.

Special thanks to Loogie & Chipotle for bringing the gear.

Circle, Cones and a Hat

Fine weather, shovel flag planted and disclaimer proclaimed!

Carrying an armful of cones, I led the pax from the parking lot to a larger parking lot. I dropped the cones along the length of the ‘lot.

COP
Side straddle hops x 15
Low slow squats x 15
Imperial walkers x 15
‘Mercans x 5
Mountain climbers x 10
Wide arm ‘Mericans x 5
Peter Parkers x 10
Parker Peters x 10
Diamond ‘Mericans x 5

Cone Drills
Line up abreast at first cone at every cone do 5 of the called exercises at each of the 7 cones, little baby job around the lot, wait for the six.
Jump Squats
Carolina Dry Docks
Speed Skater Lunges
Sky Humpers
Toe-tap Crunches

11s
Bear crawl to the curb, 1 ‘Merican, little baby job back 10 Heels-to-heaven repeat via Jacob’s ladder format untitl
10 ‘Mericans and 1 Heel-to-Heaven

Back to the cones – 5 burpees at every cone!

Back to base 6MOM
10 flutter
10 LBC
10 American hammer
10 low flutter, err low Dolly
10 Freddy Mercury

This was a meat and potatoes bootcamp. Just at 2 miles and a full body beatdown, extra heavy on the chest today.

Fun facts:
In one day your heart beats 100,000 times.
Toolbag got a new hat
There are about 100 billion birds in the world, and about 6 billion of them make their homes in the United States.
Cheddar is shaky on the exercise names
A slug has four noses.
I have never posted to The Big House, only Q’d.

 

Wave Hands Like Clouds

Opening Qi Gong/Stretches
Neck
Shoulders
Spine
Hips
Knees
Ankles

Starting position/commencement

Energy ball – fluid movement

Upper Body
Arm work
Commencement
Single whip
Move hands like clouds

Lower Body
Tai Chi walk
Step
Lunge
Heel pivot
Lunge
Side Step x 3

Putting it all together!

Closing Qi Gong/stretch

Sacred Scrolls
I am not a professional and I am no Tai Chi expert, but I’ve always been curious about Tai Chi and have taken few class, including a leader workshop many years ago. This was my first time truly teaching Tai Chi. I really appreciate everyone’s willingness to try something new. I’m forever thankful for F3 and variety of workout options, especially Gumby.

If you are curious about more Tai Chi resources  – here are two reputable organizations –

Home

Home

 

The Internet is Going Crazy Over this Backblast

Clickbait – it’s the worst. On to the real story.

Prequel – Mary Kay, Frasier and I pre-ran Ben Nevis Hill. The internet can’t believe how fast Frasier. Celebrities can’t stop tweeting about Mary Kay’s F3 transformation. #beast

COP
AC/DC’s Thunderstruck boomed from my cellphone. Every time Brian Johnson shrills, “thunder” or “thunderstruck”, you do a burpee. The internet can’t believe it’s a total of 33. (Toolbag “couldn’t hear” well, so he may have missed some.) #accountability

The Thang
We left the lot, cruised through the Bally Hotel. Safety note, it always smells like a gas leak. No that is not a Frehley’s Comet joke. He had tennis today. We stopped at the putting green in between the two parking decks. Inspired by a Tuck Q that happened so long ago, it’s public domain, we first raced to determine speed. Then equally distributed the fast guys and slow guys. Each team had to run a deck, stopping for 10 hand release ‘Mericans at each ramp. First entire team back wins. Flapjack, rinse and repeat with 10 heels-to-Heaven at each ramp. My team lost twice.

We ran past the helipad to the weird stone mini-amphatheatre on the golf course. Partnerships were formed.
P1 10 step-ups, 10 D’mericans P2 runs to the helipad for 10 jump squats.
Rinse and repeat.

Loooooooooooooooooooooong run back to home base. The internet is still freaking out over it.

Moleskin
I hate hype, especially corporate phoney enthusiasm. Be real.

This was my third Q this week. My fault, I did it to myself. It wasn’t easy, but that’s the point. Thanks to all who joined me at any post. We covered 4ish miles today, and that may have been a little more than comfortable for some. That’s what F3 is all about, doing stuff that’s hard, but doing it together.

Announcements
Cerberus FNG Day – May 11. Bring a Facebook friend.

Next week at Stonehenge Cul-de-Sac earns respect. Word on the street, the bar will be open.