18 of SOB’s mightiest gathered to help (and harass) YHC (Triple 7) through his VQ. Once the PAX gave YHC his Geritol, hooked up his O2 tank, and strapped him to his walker, here’s what happened…..
The Thang:
COP:
Mosey to the medical parking lot
SSH X 15 IC (mostly IC)
IW X 15 IC
LSSq X 15 IC
Merkins X 15 IC
Mosey to garage
Run garage bottom to top – 5 burpees at start, every turn and top – run down stairs
Run garage bottom to top – 10 merkins at start, every turn and top – run stairs down
Run garage bottom to top – 15 squats at start, every turn and top – run down stairs
Bear crawl up grass hill (cliff really) in lower level of the garage and do 5 burpees, 10 merkins, 15 squats at the top, run back to lower level and rinse/repeat 2 more times
Mosey to flaming fountain
Do 10 incline merkins, 10 derkins, 10 dips on fountain wall and run a lap – repeat 2 more times
Mosey to medical parking lot
Partner up – partner #1 does 10 partner assist derkins, both run to next island, flip-flop derkin position for 10, run to next island, flip-flop for 10, repeat the process back to the starting island for a team total of 60 derkins
AYG back to the shovel flag for LBC X 15 IC and Rosalita X 15 IC
COT – Nameorama – FNG = Fozzie…welcome to the PAX brother!
Announcement: F3 Dads T-shirts are $18 @ F3 Dads
Naked-man Moleskin:
18 warriors conquered the mighty concrete beast that mortals refer to as Ballantyne Village. There was sweat, fire, water, ice (for my old sore bones), and even a wild lion running loose (ok, medium sized dog on a leash).
We had a VQ, a welcome F3 visiting brother from Greensboro, a welcome FNG, and almost a “RE-nameorama” for one PAX with a right nostril issue during COT (“Booger” would have been the obvious re-name choice).
Big props to Chipotle for hanging tough through the workout even though he was suffering from that “Merlot Flu” that is going around. Outback never misses an opportunity to do a reverse bear crawl – even up a cliff. YHC had to “save” the PAX from Fireman Ed’s attempted Q-Jack during Mary – Jack Webb was not welcome here today! No soup for you! Big shout out to TuCk for “doubling down” at Da Vinci! Many thanks to Wild Turkey for voluntelling me to Q. Thanks to Madame T, Turkey, Comet, and anyone else that led Mary while you waited for me to swap out my O2 bottle (multiple times). I am always humbled to be in the presence of the great men of F3 but absolutely honored that you entrusted me to be freed to lead today.
Thank you all…AYE!!!
Fight Club is back. Join the warriors of F3 for high intensity intervals and boxing training. It’s unlike any other F3 workout. It’s the perfect offset for both runners and gear guys.
Warm-up lap around the school.
Stations 2:30 rounds, 45 second break
1. Jump Rope
2. Heavy bag
3. Pull-ups, merkins and squats
4. Pad holder
5. Jab/cross
Rinse and repeat
Finale
7 minutes of abs
Crunch
LBC
Pistol L/R
Knees to the L/R
Chippy cross
Freddy Mercury
Moleskine
YHC and Chippy started early with a jump rope session to the punk rock streaming from my mobile.
By 5:30 five had assembled for instructions. After the stations were established, we got to work. Fists flying, sweat pouring, feet shuffling, spit spraying, to the sound of leather gloves thudding. After the second round of stations, Loogie and Haggis dropped the padded gloves and went for a sparring session. To be fair, Loogie only has one good arm and Haggis was able to exploit that large disadvantage. Towards the end Loogie did rally and put up a good defense against the Scottish Cyclone. See this, I jumped in for Round 2 hoping Loogie had tired out the beast. Not so much. I quickly got “acquainted” with the feeling of Haggis’s right glove squarely against my chest. After the bell round we smiled and tapped gloves. He won this round, but I’ll be back next week.
Kudos to Marlin and Loogie for posting despite nagging injuries. Thank you to Chipotle for bring the workout back and thanks to Haggis helping me learn to take a punch.
See you in the gloom. Aye!
We left the parking lot and I hear, “What about the disclaimer, Turkey? We’ve got FNGs” (We didn’t.) So, I knew it was going to be one of those mornings. I was right.
Here’s what went down.
Warm-up in at the hotel parking lot
20 Side Straddle Hops – a few PAX actually did them
15 Imperial Walkers
20 Mountain Merkins
Loch Ness Loops
Lap 1
patio 1 – 7 derkins
patio 2 – 7 Bulgarian split squats (each leg)
Lap 2
patio 1 – 14 derkins
patio 2 – 14 Bulgarian split squats (each leg)
Lap 3
patio 1 – 21 derkins
patio 2 – 21 Bulgarian split squats (each leg)
Flutter-fest
10 regular, IC
10 single leg – R, IC
10 single leg – L, IC
Pull-up/Knee-Up, Fitness Trail
PAX split into two groups
Group 1 – 10 knee-ups
Group 2 – 5 pull-ups
Switch, rinse & repeat
Mountain climbers while we wait for the six.
Snyder-Lance Hill Progression
Round 1 – 10 merkins, run the hill to the bridge, return to start and planks for the six
Round 2 – 10 merkins, 20 Carolina dry docks, run the hill to the bridge, return to start and plank for the six
Round 3 – 10 merkins, 20 Carolina dry docks, 30 mountain run the hill to the bridge, return to start and plank for the six
Round 4 – Round 1 – 10 merkins, 20 Carolina Dry Docks, 30 mountain climbers, 40 plank jacks, run the h hill and stop at the top
for People’s Chair with 40 arm raises
Squat-sational! Synder-Lance parking lot
10 IC regular
10 IC feet together
10 IC wide
10 single count tip-toe
Wheel-O-Merkin
Using the curb, 5 incline, 5 left-arm high, 5 right-arm high, 5 derkins descending to 1 of each
Hotel Lot
20 Freddy Mercury
Vine American Kitchen
Ab-Webb 1 heels-to-heaven 4 LBC up to 4 heels-to-heaven 16 LBC
10 Burpees OYO
YHC on the take-out.
Moleskine
Well, it was a pretty typical Saturday. No one would shut up and most of the time they were talking about co-site Q, the most imfamous PAX in all of F3nation, JRR TOLKIEN. You all must realize that only emboldens him! All in all, it was a great day and I enjoy the smack talk. Have great week!
Let’s begin!
Circumnavigate the Regal Theatre
Side Straddle Hops x 20
Imperial Walkers x 15
Merkins x 15
Race across Elm Ln.
10 Burpees OYO
5 Burpees OYO
Meet up at the Elmstone Park rock pile. Separate into to groups of threes/4s. (At this point Frehly’s Comet arrives.)
Grinders
P1 – Thrusters
P2 – Runs
P3 Pull-ups at Elmstone Park playground.
After a few rounds, met at the base of the Murderhorn. Run up the hill, stopping for 10 burpees at each streetlight. (40 total). At the top of the hill, we complete a trio of flutter exercises.
Hill Climb Ladder
10 Merkins – Run around the theatre
10 Merkins, 20 Carolina Dry Docks – Run hill twice
10 Merkins, 20 Carolina Dry Docks, 30 Mountain Climbers – Run hill three times
10 Merks, 20 Carolina Dry Docks, 30 Mountain Climbers, 40 Plank Jacks – Run hill four times
Finished with Freddy Mercury and LBCs
Moleskine
I had planned on doing the hill progression on the hill kitty corner to the cinema parking lot, but the dang sprinklers were on. SOBs are tough, but we don’t like muddy shoes or ruining finely curated landscaping. So, we ran the hill directly behind the theatre. It may have been worse. I also enjoyed the fastest FNG naming ever. David was from Long Island, so Iced Tea was thrown out pretty fast. (There are probably a few dozen Iced Teas in F3Nation, but we’ll worry about that later.)
I don’t typically post on Wednesday, so it’s great to work out with a different crew. I saw strong work from Outback and Pulp Fiction. Band Aid and Gomer Pyle seem to be posting more often, keep it up. Commish’s 50th snuck up, but he’s still in fighting form. Our other respect, a true Iron Man Frehley’s Comet gives 100% every post. Freon is an official SOB with solid posts going on months – keep it up. Cheddar isn’ t just a runner – he can merkin and burpee with the best of ‘em. (Congrats on the site Q.) Cold Cuts excelled up both the Murderhorn and theatre hill. Welcome Iced Tea. Take an Aleve and keep posting.
Warm-up
20 SSH
15 IW
20 Mountain Merkins
1 minute plank taps AMRAP
Stations – 2 min. per station with 30 second break to get to the next station.
#1 KBs – 20 squats & 20 two-hand swings
#2 KBs – 10 One-hand overhead press & 20 skull crushers
#3 Slam ball & jump rope (1 min and switch)
#4 10 pull-ups & flutter
#5 Heavy bag (one hits, one holds)
#6 Gloves/Pads (RD1 jab/cross combos, RD2 spar)
#7 Gloves/Pads (seated upper-cuts & sit-up jab/cross)
-We made it through 2 rounds.
Moleskine
First a round of thanks to site Qs Voodoo and Loogie for inviting Fight Club to share the AO with Foxhole. I think mixing it in with the gear workout was a solid idea. It was great to see so many post for the workout. (Fight Club on it’s own never had a large following.) Lastly, thanks to Chipolte for bringing the gear.
It was great seeing the hustle and determination of so many out there today. This circuit like so many workouts is dependent on you and your partner pushing yourself. You get out what you put in. I was glad we got to spar today. I hope you made the most of it. The only downside to such a large group is that there is little time for instruction. Boxing isn’t just punching and the technique takes requires time to craft.
I’m glad to see Kirby, Philmont, and Marlin back! Stay healthy
Rascally Ranger Fit Test
The Ranger Fit Test is a F3 staple and great way, perfect for OCR season and a great way to benchmark for future goals.
Event / Ranger Goal*
Push-ups – 49
Sit-ups – 59
Pull-Ups – 6
5 mile run – 40 minutes
*The goal is just to get in the door of Ranger School. Once you’re admitted, it becomes exceeding more difficult including three more phases – Fort Benning, Mountain phase and Florida (swamp) phase. Soldiers need to lead while navigating, with little sleep and food. Our little test is just a tiny fraction of the physical and mental strength required.
Moleskine
I’m thankful for the great weather and good turnout. Thanks to site Q Tuck for helping me with setting the 5 mile course. It was a perfect one mile loop, no traffic and slight uphill and downhill section. Tuck also put up big numbers on the sit-up and push-up tests. Soft Pretzel crushed the 5 miles running sub 7 minutes miles. It was also great seeing General, the pull-up king, Icicle and Early Bird. Unfair was on his best behavior, but he may still have been hung over. YHC did not complete the 5 milies in less than 40 minutes, but I did manage to shave more than 9 minutes of my time from the first time I took the test nearly a year and a half ago. F3 works!
The Ingredients
2 Hula hoops
4 buckets
1 board
9 cones
1 sawhorse
1 piece of sidewalk chalk
5 logs
The Thang
We began with a short job from the Vine to the steps of Loch Ness. No SSH, no IW, no warm-up at all.
The instructions were delivered. Run around Loch Ness and the various obstacles as many repetitions as possible (AMRAP). On each second lap alternate the left and right sides of the fitness trail. On the left side complete five pull-ups on the right traverse the low and high parallel bars.
The obstacles
Patio 1
Chairs set up to into 5 chutes for alternating wall jumps
Patio 2
2 hula hoops to crawl through
Down the hill
9 cones to slalom
Straight-Away
1 saw-horse hurdle
Up the Hill
Chalked-off bear crawl zone
Final turn
Small log jump
Tall log jump
Bucket hurdle
NM
Let’s state the obvious, I’m not that fast. That said, there’s no reason even the slower guys can’t Q The Brave. You just have to do some planning. After some thought and visit to my garage and shed, I picked some items that could be used as obstacles. After all, The Brave isn’t just a running work-out, it is OCR training.The hula hoops were a bust. They were too small and kept getting knocked over. I saw some good improvisation at that station including bear crawls and merkins.
I appreciate the big turnout today. (Centurion beat us by 1.) Lots of great hustle from everyone. Thank you to the IL boys for coming out. Thank you to JRR T for providing his logs.
Keep it up and sign up to Q. Don’t be afraid to mix it up and try some new things.
Announcements
Fast Five – http://f3nation.com/2016/03/31/pre-blast-fast-5-the-worlds-fastest-5k-relay-spring-2016/
SOB/IL F3 Dads launches May 27 at the Bull Ring
Bucky’s neighborhood fest supporting a Kenyan Orphanage – https://t.co/ZT7IUFUvmk
April 16 Stonehenge and DaVinci converge at Indianland Elementary for OCR training and boot camp. The fun starts at 6 AM.
Warm-up lap around the Elon Park Elementary
Side Straddle Hop x 15
Imperial Walker x 15
Playground Set
10 Merkins
5 Pull-ups
Repeat for 5 rounds
To the field
Wrestler side shuffles (deep-knee bend and elbows in)
Lunge walks with follow-through
For the remaining duration of the workout, we drilled alternating an offensive wrestler. At the end of each segment, both PAX would go on the offense an attempt to overpower the opponent. Most duos started at about 50% strength and gradually escalated the intensity.
Take-Downs
Double-leg take down
Snap-downs
Single-leg take downs
Sprawls
Bottom position
Stand-ups
Top Position
Elbow-sweep
Half-Nelson
For the last 5 minutes, we held a mini-meet and PAX practiced everything they learned and worked from the neutral position to a fall.
YHC on the take-out
Moleskine
Through the grapevine, thanks to my preblast, I heard there was some trepidation about a wrestling themed workout. I think everyone who posted would agree that while strenuous, it was not particularly dangerous. One of my favorite things about F3 is the each Q has the possibility of something new and different. It’s the one small adventure I get during a pretty ho-hum office and family life. That said, to all the PAX and Qs try NEW stuff.
Marlin – This big guy is now posting regularly. You’ve earned your SOB Varsity Jacket.
Tuck – Today, he was the quickest guy I faced. His first shot was a perfect double leg. Boom!
When Mighty Might and Loogie squared off, the Earth shook. Both had little experience, but took to the movements quickly.
Mario – We all joke that he’s strong because he’s young. That’s only half-true. He’s strong because he posts constantly and never dogs it. He’s at 100%, 100% of the time.
Fat Camp is Pebble’s house and he let me know when he hoisted me several feet off the ground for a strong take-down.
Haggis came out, but he’s sick. Not wanting to spread his germs, he planked for about an hour. His core is steel.
Like most F3ers, I was a high school athlete. As evidenced by my cauliflower ear, I wrestled. After my senior year, a surgery on my elbow and a decision to largely motivated by not wanting to cut weight for four more years, I retired. For Fat Camp, I’ve drafted a plan that will put those old drills and skills back into action.
The goal is to build the strength, flexibility and agility of a wrestler. Most of the work will be drills and stations. Here’s the big disclaimer — There will be lots of partner work and you will likely get knocked down, probably more than a few times. (Most of the work will be done on the relatively soft Astro-turf field.) We will spar some, but you and your partner can determine intensity. Lastly, we will work the neck. So if you have neck, spine or back issues, use caution and common sense.
Though not essential, if you have never wrestled, I recommend you check out these videos for the basics. That said, I will provide you the direction you need for the drills onsite, too.
Take Down drills
Escapes & Reversals
Breakdowns
Pins
See you there!
Warm-up
Quick lap around the parking lot.
COP 1
SSH x 20
IW x 20
Good Mornings x 5
Mountain Merkins x 20
The Beast
(6 exercises at 6 cones, 6 rounds)
Round 1 – Bomb squats
Round 2 – Scorpion Carolina Dry-docks
Round 3 Bear crawl, big-boy sit-ups
Round 4 Backwards, Sister Mary Catherines
Round 5 Crabwalk, Low-country crab
Round 6 Burpees
Quick lap around the lot, err, not quite…
Jump drills
10 tuck jumps
10 side-split jumps
10 butt-kicker jumps
10 front split jumps
Rinse & repeat
Finish the lap
What time is it? Clock Merkin time! 12+1+2+3+4+5+6+7+8+9+10+11 = HORRIBLE (This is second time I’ve q’d this and it’s crushed me both times.)
Gimme Shelter
20 dips
10 step-ups (each leg)
10 Mahktar N’Dyie
Rinse & Repeat
Protractor
The End. YHC on the take-out.
Moleskine
It was a pleasure to lead the boys of Thrive today. Union County came to party. I heard some chatter, but everyone was giving it their best effort. I was glad to have brought a few new tricks including the Beast and Mountain Merkins. Lord knows I’ve stolen, I mean been “inspired” by other workouts and qs. Keep posting and leading men. F3 works.