Twelve warriors shredded thier upper bodies with HIIT intervals at Fight Club. Special thanks to Speedbag for bringing extra gear. With the growing popularity of the workout option, we need it.
Stations:
P1 – Jump rope
P2 – Kettlebell
P3 – Jump rope
P4&5 Gloves/pads
P6&7 Gloves/pads
P8/9 Gloves pads
P10/11 Gloves pads
P10 Heavy bag
1:45 rounds
2 Cycles
Core Meltdown:
Crunch x 15
LBC x 15
Side crunch R/L x 20
Pistol crunch R/L x 20
Toe-tap crunch x 20
Chippy cross x 20
Moleskine
Boxers punch, but boxing is more than punching. Each week, push yourself to learn more about boxing techique. I’ve opened a slack channel to share ideas and techniques, plus pair up with a more experience brawler – Chipotle, Loogie, Tiny Dancer and Speedbag. Work to improve your form and technique. Think about each punch and why it’s being thrown – jabs, cross, hooks & upper cuts. Consider your position and need for defense with each combination. With time, you’ll increase both speed and power.
Today some of us did some light sparring – Loogie, Animal, Wild Turkey, Mic Check and Shrink Wraps. For me sparring is the most fun and it allows us to test our technique.
Next week Tiny Dancer has offered to provide some lessons prior to start. More info coming.
Fight Club is not for everyone. Fight Club is different. Fight Club is back!
What is Fight Club? Pax who post to Fight Club can expect boxing drills including glove/pad work, heavy bag, jump rope, running, kettlbells (swings & Mary), core work and light sparring. PAX cycle through rounds It’s everything you need to train like a warrior.
When is Fight Club? Due to the weather, Fight Club is hoted in warm weather months – May – Oct
Where is Fight Club? Fight Club is based out of Elon Park Elementary. The school has room for boxing drills and a Gaga Pit that can be used for sparring.
Why Fight Club? Boxing training provides high intensity interval training that burns calories fast. Plus, it gives runners’ legs a break and meathead get to use those arms they’ve been building. Plus, partner work builds 2nd F.
This week 10 men showed up to and we hope they come back.
Stations:
P1 – Jump rope
P2 – Kettlebell
P3&4 Gloves/pads
P4/5 Gloves/pads
P6/7 Gloves pads
P8/9 Gloves pads
P10 Heavy bag
2 Cycles
Core Meltdown:
Crunch x 20
Toe-tap crunch x 20
LBC x 20
Pistol crunch R/L x 20
Side crunch R/L x 20
Chippy cross x 20
Alarms chime at 4:30 AM. Wild Turkey, Tuck and JRR Tolkien rise to begin an epic day of 1st, 2nd and 3rd F that will set the bar for all future CSAUPs.
Volunteers and gear donors decked the field and track with a shovel flags, tent, registration table, event signs, timing clock, three empty kegs and 20+ kettle bells. By 6 AM, Community House Middle School swarmed with 60 men, representing six regions, who would be tested mentally and physically by a wicked decathalon.
As the Olympic theme played, the competitors, shovel flags in hand, took to the track for a warm up lap and circled up for side-straddle hops, imperial walkers and ‘mericans. Then Tuck delivered a rousing invocation praying for fierce, fair and safe competition. Next, a prerecorded speech featuring a Scottish accented Tolkien reciting adaptations of the greatest, inspirational cinematic monologues dazzled and dazed our competitors before beginning the day’s first event. For a list complete list of event descriptions and rules, click here.
List of Events and Top Finishers
1 Mile
1 Fahvra
2 Foulball
3 Nash
100 Meters
1 Fahvra
2 Copay
3 Dasher
Max Burpees in 2 Minutes
1 General
2 Fahvra
3 Kid Rock
Football Throw for Distance
1 Early Bloomer
2 Dasher
3 General
3 Kid Rock
3 Tuck
Keg Toss
1 Argonaut
2 Poptart
3 Kid Rock
Max Kettlebell Snatches in 2 Minutes
1 Argonaut
2 Buckeye
3 Kid Rock
Max Sit-ups in 2 Minutes
1 Tuck
2 Fahvra
2 Strawberry
4 Haggis
Max 135 lb. Bench Press
1 Frack
2 Damascus
3 Mighty Mite
Max Tire Flips in 90 Seconds
1 Strawberry
2 Kid Rock
3 General
The Phlygethon (medley event with 1 minute plank, 100 meter sprint, 20 burpees, bear crawl to opposite side of track, 40 single-arm kettlebell swings, 400 meter kettlebell carry to finish)
1 Fahvra
2 Pebbles
3 General
Overall Winners
1Fahvra
2 Kid Rock
3 General
Overall Respect Winners
Fredo*
Snowflake
Checkpoint
*originally not designated Respct
For a link to the full results, click here.
To view and add (please do!) to the photo album, click here.
Additional video, thank you Gator Bait, click here.
Thank you volunteers and gear donors:
Without your generous help, this event could not have happened!
Market Timer – Registration and event data
Goonie – Keg Toss event Q
Paper Jam & Commish – Football throw event Q
Madam Tussauds – Kettlebell Snatch event Q
Toolbag – Bench press event Q
Bratwurst & Mr. Brady – Running event timers
Gear donors included Pebbles, Strange Brew, Shortpole, Argonaut, Kid Rock, Voodoo, Chanel, Commish, Gator Bait and Madame Tussauds. Thank you to all who shared kettlebells.
Moleskine:
The goal of the BROlympics was to put all three Fs of F3 into action. Our mission calls us to be leaders. For too many men, becoming physically and mentally idle leads to isolation and vice. One does not simply participate in F3. To be part of the F3 community you will be asked to, at a minimum, lead a workout. For some of us, it’s a rare opportunity to be “in charge”. Inspired by this freedom, we took action. All three of us had talked about putting on an F3 Olympics for a long time. We finally set a goal, a date and began a long conversation to determine events, logistics, scoring and marketing to make it all happen. We hope this event will serve as inspiration to the other Pax to choose a project at home, in the community or with your brothers of the gloom.
First F
For many of us, we get up 2, 3 or, if you’re Fire Hazard, six times a week to workout. This event was an opportunity to test yourself physically and try events in a competitive environment. (We all push harder when points are at stake.) Moreover, use your scores as a baseline to for continuous improvement. We hope to see you next year, fitter and prepared to smash your previous scores.
Second F
As Saturday Site Qs, we have long pushed Pax to post on Saturdays. A longer workout and coffeeteria provides an opportunity for 2nd F that doesn’t exist during the week. In addition, the partner scoring format was designed to foster enhanced competition and conversation. We hope you had the chance to catch up with current friends, connect names with faces and meet others for the first, but not last, time.
Third F
We are all called to love God and one another. There is no greater expression of that love than brothers coming together in fair competition. (No divas, no tantrums, no sore losers, not gloaters, just 60 men encouraging eachother to be thier best.)
Service
Thank you everyone who donated workout gear to the Men’s Shelter. These donations are incredibly encouraging to the men in need.
If you enjoyed this event or backblast, please Tclap to help spread the word for next year.
It may be in poor form to make a three little pigs reference at the Big House (Pineville Police Dept.), but the stories says the smart piggies use bricks. And we are very smart!
Stage 0
Grab two brick and run
COP – Big House style
(every one get to call and exercise and count)
WT – Side Straddle Hops
Cheddar – ‘Mericans
Toolbag – Imperial Walkers
Private Benjamin – Windmills
Snowflake – Heels to Heaven
Stage 1
Tabata with bricks 4 min of 20 sec all out, 10 second break (8 rounds per set)
– Thrusters
– Man-maker ‘Mericans
– Lunges
– Row/tricep extension
– Mason twist
Stage 2
4 broad jumps, long sprint, mosey reovery
4 tuck jumps, long sprint and mosey recovery
Return with brick to start
Moleskine
The weather was perfect, the group was small but everyone worked hard especially during the tabata. I used a very similar workout for a Fat Camp Q and it worked well. (Now, I need to retire it.)
F3 is a volunteer led organization. There are countless ways to step up and lead – EH a co-worker, host a CSUP or Q a workout. Qing incorporates planning a workout, scouting the site (in-person or maps), marketing and reviewing (via backblast). If you have been coming out for six-months or more, it’s time to step up. Chances are you will count wrong or forget something you planned the night before, but that’s all part of the process and that’s how you get better. F3 is about making you better.
Announcements
Q school – April 15 The Big House
Brolympics – April 22 Community House Middle School
Richard Shelta 5k April 29
Three gathered in perfect weather for a little bit of everything. (That’s what Fat Camp is all about.)
Stage 0 – Brick Mile
Grab two bricks, run 1 mile.
Warm-Up
SSH x 20
IW x 15
Pec deck with brick x 15
Overhead press with brick x 15
Mountain climbers x 20
Stage 1 – Tabata w/ bricks
Round 1 – Thrusters (squat/overhead press)
Round 2 – Man-maker ‘Mericans
Round 3 – Rows/tricep extension
Round 4 – Lunges
Round 5 – Mason twist
(Bricks go back in the trunk)
Stage 2 – Jump & Run
4 broad jums, sprint x 4 rounds
4 tuck jumps, sprint,/ long loop around the lot x 4 rounds
4 butt-kick jumps / sprint x 4 rounds
Stage 3 – Monkey bars
For each monkey bar path (traditional, single ring, double ring) go down and back then 5 burpees then go to next path.
It was a small group, but that’s ok. Fire Marshall Bill and General both pushed the entire time, no slacking (nowhere to hide). We also got to chat about upcoming races, F3 expansion and General’s new baby (due any day now.)
April 22 – BROlympics – Community House Middle School
New 3rd F – Brain Sweat – Dunkin Donuts
Seven contestants showed and six remained at the end of the show. This is the sweet spot in the calendar when you don’t need to layer and you don’t immediately overheat.
Warm-Up
Quick parking lot lap
Side-straddle hops x 15
Imperial Walkers x15
‘Mericans x 10
Round 1 – Two-handed swings
x 40, run to playground for 4 pull-ups
x 30, run to playground for 3pull-ups
x 20, run to playground for 2 pull-ups
x 10, run to playground for 1 pull-ups
Total of 100 of called exercise, 10 pull-ups
Rinse and repeat with the following
Round 2 -Goblet squats
Round 3 – Snatch
Round 4 – Lunge
Showcase Showdown
Cleans until time runs out ~ 2 min.
The Winner?
The ball of iron with a handle crushes all players.
Moleskine
Loogie (FIFO) came to drop off some extra bells, joined us for a quarter hour and headed to Dunkin Donuts to deliver his 2.0 a treat before jumping on the bus. #gooddad.
Argonuat screeched in on two flaming sneakers finish a 5K PR prior to his time with heavy iron.
Voodoo saved the day, pulling a Bluetooth speaker out of his Batmobile. The tunes helped, a little. He also loaned me his small bell, 53# for the lunges. #thankyou?
Patent Pending That dude is everywhere now! Great attitude, awesome effort. Keep on posting you are crushing it.
Chopper Here’s another not-so-newbie who getting after it! 100% pure grit this morning.
Mighty Might – For most rounds, double-M was out front, proving he’s strong and quick. #doublethreat
Announcements
Brolympics – April 22, 6 AM Community House Middle School
After a quick Ballantyne lap with Fire Howard and the Palmetto Boys (Thin Mint, Frasier, Bunker & Bratwurst), I panted the disclaimer and headed to familiar territory.
Courtyard by Marriot Lot Warm-up
Side straddle hop x 20
Imperial walkers x 15
Mountain climbers x 10
Low, slow squat x 10
Peter Parkers x 10
Arm circles x 10
Mountain climbers (Right arm up/left arm up) x 10
Loch Ness Lap – Triple 7 Tribute
7 Bulgarian split squats (each leg), 7 squats at patio 1, patio 2 & picnic tables
Fitness trail – Savage Race circuit
Shimmy across low parralell bars, swing across high paralell bars run across bridge to pull-up bars for five good ones. Repeat three times.
Bagpipe Hill
Partner-up for Catch Me If You Can. P1 runs, P2 does five hand-release merkins and tags P1. Switch and repeat up the hill and across the bridge.
John J. Delaney Burpee & Bear crawls
5 burpees at five parking lot islands
5 bear crawls at next set of islands
Ballantyne Village Deck Ascent
Burpees at each ramp with escalating merkins from 1 to 8 at top of the deck.
Fast finish
Down the steps and jail break the last 100 yards home
Merkins & Mary fin
Moleskine
Today was cold, especially if you didn’t wear gloves. We covered more than 3.5 mi and handily fulfilled the merkins/pull-up challege challenge. I’m proud of this group of vets and newer folks. Despite the higher milage, we mostly stayed toghether (unless you Gumbo at left your hat at Bagpipe Hill). Frehley called me out for recyling the mountclimber-centric warm-up. (I will retire it.) Special thanks to Brat for arranging the pre-run to circle back to the Vine. After three Qs and three BBs, I’m out.
Announcements
Providence Presby Wall Project March 18
Brolympics April 22
Years ago, men stripped down, smeared themselves in olive oil and ran, jumped and wrestled for gold and glory. No, this is not the origin story of #f3hottubs, it’s an invitation to the F3 Brolympics. Brought to you by the Site Qs of Saturday’s finest AOs , Stonehenge and Da Vinci, we invite you to an epic convergence. Points will be awarding for placing in individual events.
When: Saturday, April 22, 2017, 0600 – 0800.
Where: Community House Middle School Track, 9500 Community House Rd, Charlotte, NC 28277
Who: All men of F3, all regions invited
What: 10 individual events developed to test speed, strength and mental toughness
How: No registration, just show up. Participants may choose to compete in as few or as many events in the allotted time. Points will accumulated by rank in completed events. To be eligible to be crowned champion, one must compete in at least eight events including the 1-mile and Phlegethon.
Why: How dare you?!
Tentative Agenda and Event List
Warmup/COP
• 100m
• 200m
• 1 mile
• Max arm-lock pull-ups in a row
• Max burpees in two minutes (w/ overhead hand clap)
• Max KB snatch in 2 min
• Tire flip
• Max reps bench press
• Football throw for distance
• The Phlegethon*: a 7-part individual medley that combines speed, agility, cardio & strength (2 min plank / 100m sprint on track / 25 burpees / bear crawl sideline to sideline to opposite side of track / 50 LBCs / 50 single-arm KB swings / 200m fireman’s carry w/ KB to finish).
Awards/COT
* A river of boiling blood and fire” in the 7th circle of hell in Dante’s Inferno.
Warm-Up
Run a lap around the school
Station drills #1
P1 & P2 Gloves & pads
P3 & P4 Gloves & pads
P5 Heavy bag
P6 Merkin & pull-ups
P7 Jump rope
2 min round, 35 second recovery
Cycle through the stations x 2
Station drills #2
P1 & P2 Sparring in the ring
P3 & P4 Gloves & pads
P5 & P6 Gloves & pads
P7 Timer/referee
Mary
Regular crunch x 10
Toe tap crunch x 10
LBC x 10
Pistol cruch R & L x 10
Side crunch R & L 10
Chippy cross x 10
Tale of the Tape
I have three Qs this week, so it with the perfect opportunity to bring back Fight Club to Fat Camp. Fight Club uses boxing gear and training for HIIT (High Intensity Interval Training). Believe me, after several rounds of throwing punches, you will have a new level of respect for boxers. It’s not easy! It’s a great way build strength and cardio without running.
Loogie “Shoulder Boulder” – What surgery? Dude was pummeling the mitts. Maybe the doctors replaced that shoulder with bionic parts. #cyborg
Kirby “Mickey” – Rocky’s trainer would be proud. Kirby knows his stuff and shares his knowledge to help teach the newbies and keep the vets focused.
Chipotle “The Champ” – The hardest punch, bar none.
Escobar “The Octopus” – Watch out for those long arms.
Patent Pending “Iron Hand” – After losing a padded mitt, insisted his partner punch is bare hands #loco
General “Jack Rabbit” – Fast feet is an understatement
Announcements
Providence Presby Church Wall Project – March 18
Merkin/Pull-up challenge starts today