The quiet before the storm
The Thang: It was a straight 4 or 6 miles this morning for the pax.
Moleskin: Quiet slow pace this morning for most. Except for Sprague and Strange Brew who showed up early and fininshed strong. Sprague is always fast. Strange Brew, I think, even surprised himself this morning at how fit he is getting.
Cheese Curd and YHC were actively tapering for the mud run this morning (as opposed to all those passive fartsackers out there). We are now loose and ready to roll come Saturday.
Skywalker suffered in silence this morning as he worked to get back his running legs. I think peer pressure helped him keep going and never quit. Good for him.
And Swiss Miss was out yet again. He’s becoming quite the regular. Look out.
News: Convergence in the south on Saturday morning. 7am at the Rock. There will be no Stonehenge or Area 51 workouts. The rest of us will be having fun in a watered down cow pasture.
The Gopher- Part 2
33 men accepted the challenge and posted this morning for a 45 minute non-stop DV beatdown -aka-The Gopher (yes Tiger Rag… I got the workout idea from Haywood/WIB.. but isn’t that what backblasts are for??).
Warm up:
-YHC explains the course.
-Pax partner up.
The Thang:
Bang!
-Pax run around parking lot. Teams complete 20 merkins at concession stand.
-Man A runs to football field and runs one lap around track, then runs back to the transition area (concession stand).
-Man B runs down steps to baseball fields and completes 20 reps each of: dips, modified pull ups, carolina dry docks, and LBC’s then runs back to transition area.
-At transition area each team completes a team total of 20 merkins; then man A&B switch. Goal is for each team to complete 8 loops.
-Early finishers- Extra credit 2 MOM.
Moleskin:
-It was very quiet this morning… as expected. The only chatter that could be heard was in the transition area amongst teammates looking for one another, dividing up the 20 merkins, and giving the occasional shout of encouragement.
-This was a great final team cardio workout before the mud run. 45 minutes of constant running with pain stations added in is brutal; especially when you are have a team component factored in. Pushing yourself to dig a little deeper so that your teammate is not having to knock out all 20 merkins or is having to wait/plank for you at the transition area is a great motivator.
-The goal of 8 completions of the loop was a bit optimistic, but hey..it’s F3 so the bar was set high. I believe the most loops completed was 6.5. If any team completed more shout out in the comments… you guys deserve the recognition.
-T-claps to Strange Brew and Thin Crust. You guys have come a long way brothers!
-Strong soft launch this morning at The Maul (Stonecrest). 26 post with 1 FNG…. EH’d by guess who???? I guess we can now assume that any FNG named after a fruit is a member of the Bananas’ clan.
-Time to taper.
Looking forward to Saturday.
49er
Addition By Division
Twenty six big, hairy American winning machines layeth the smacketh down at Area 51’s newest workout, The Maul (even though we are meeting at a power center, not a mall…just play along).
WARM UP
- Mosey to the parking lot (one of just a few paved spaces in our new digs)
- SSH x 20
- I-Walker x 20
- Slow-Mo Squats x 25
- Perfect Merkins x 10
- Mosey to wall (good morning to Matlock, passing in the Benz)
THANG
- 11’s: Wall Jumps / Dips
- Walking plank around portion of fountain. Left, then Right.
- 50/50’s: 50 yard sprint/10 merkins, repeato up to 50 merkins
- Mosey to loading dock, U-Turn so as not to rouse the #SleepingTrucker. Sweet dreams, Rubber Duck. Mosey to dew-covered, steep hill at back of theater.
- Let us contemplate steep hill with a 2 minute People’s Chair
- Old School Jacob’s Ladder: 1-7 burpees.
- Abort Old School Jacob’s Ladder. Men down! Abort! Back to loading dock in silent mode, like a Prius in space.
- Speed Bump Burpees. Sprint to Speed Bump, 5 burpees. Six speed bumps.
- Circle up and hold 6″ waiting for Mary.
MARY
- Low/Slow Flutter x 15
- Slow Dolly x 15
- Slow Rosalita x 16
- One legged flutter dolly x 10L
- Other-legged flutter dolly x 11
- LBC x 16 (legs at 90 degrees, uncrossed)
FINISHER
- Speed Bump Mosey Sprints: mosey to 1st bump, All You Got to 2nd, mosey to 3rd, AYG to 4th, repeat.
- Plank to regroup
- Mosey back to start
- Test run of next week’s hill x 1 (Success)
COT
MOLESKIN
- F3 is free, but not cheap. It costs you sleep. It costs you comfort. It costs you pride (but builds it at the same time). And despite that–or perhaps, more accurately, BECAUSE of it–twenty six men gather to run around in the Target parking lot. You wouldn’t come if it wasn’t hard. This is a good thing.
- 3x Claps to all who supported the new effort. Last week’s count at DV was 50. This week’s Wednesday counts at 59. Addition by Division.
- More Russian chauffeurs spotted at A51. Thanks to Peekup Andropov for hauling the 2.0’s, Infield and Manners, to and from the workout. Perhaps sensing a emotional car-jacking, Andropov peeled out of there on two wheels. Come join us next time. It’s free….
- Trending: Open Pit Action (OPA) shirts. Baracus yesterday, Brown today. Pose Down Season approaching.
- Radar must have spiked the Grape Ne-Hi with some 5 hour energy. Killing it on the Speed Bump Sprints.
- Most were secretly hoping to see someone go in the fountain during the 11’s. Some not so secretly hoping. Agree with Sprague–those walls were not regulation (though not as bad as C-Rock).
- Welcome to (yet another) Bananas EH: FNG Strawberry (last name Fields). Your lifelong dream of doing sprints in a loading dock have been fulfilled.
ANNOUNCEMENTS
- HDHH at 1800 – 1930 at Vintner’s Wine Market at Arb.
- A51 Convergence at The Rock Saturday, 0700 – 0800. NO WORKOUTS at Stonehenge or Area 51 (McKee) on Saturday due to Mud Run.
Forget Proper Form
30 men enjoyed a crisp morning of kettlebell fun.
Warmup:
– SSH, Two-Handed Swings, Merkins, Goblin Squats, Mountain Climbers
Burpee Chasers
– Partner up, try to match KB size
– Partner 1: farmer carry 2 KBs, Partner 2: 5 burpees, sprint to catch Partner 1…flapjack
– Around church to stairs, two-handed swings while you wait
Mary w/ KB
– Mason Twists, LBC, Flutters, Planks (no KB), Peter Parker (no KB)
Merkin Chasers
– Find partner, repeat lap the other direction replacing 5 burpees with 10 merkins
Partner Sprints
– Partner 1: KB exercise, Partner 2: spring exercise…flapjack
– Upright row / springs
– Goblin squat to press / bearcrawl, crabwalk, sprint
– Tricep presses / backwards sprint, spring
Lungewalk to Wall
People’s Chair w/ KB
Moleskin
Proper form is key for KB exercises, and Tiger Rag’s coaching is usually appreciated…However, his instructions on where to put your thumb on the two-handed KB swing was not a pleasant visual.
I had the misfortune to be partnered with TR and his 50 lb KB on the first lap and was thankful for Bulldog to switch with me on the second lap…but somehow I ended up with Header and his 40 lb KB. You guys are impressive with those man-sized KBs, my forearms are still twitching.
I tried to keep the pace up with no breaks, hope you enjoyed it. Great enthusiasm and good work out there! My shoulders are still hurting from Runstopper’s Jack Webb on Saturday.
— Harley
Death Valley Preblast- “Ready for the Mud Run?”
If the answer is “no”… show up.
If the answer is “I/we think so”…show up.
If the answer is “yes”….show up and prove it.
Launch time 0530.
Final pre-mud run endurance workout tomorrow morning at Death Valley. 45 minutes non-stop with pain stations (the clock doesn’t stop for a “10 count” in the Mud Run!). Tapering begins at 0615.
If you are looking for something a little more on the “lighter side” and are thinking about posting at the soft launch tomorrow at Stonecrest Tiger Rag will be there to deliver another Area 51 PAIN fest.
#no-wheretohideinsouthclt.
See you in the gloom.
49er
Soft Launch: New Wednesday Workout
Addition by Division. Breaking your routine. Starbucks and Chicken Minis. All good reasons to post at STONECREST tomorrow for the soft launch of the Wednesday workout. All Pax welcome.
Details:
- SOFT LAUNCH: WED, APRIL 24.
- STYLE: Boot camp.
- TIME: 0530 – 0615
- MEET: Side parking lot next to Stone Crest movie theater (tucked away out of sight). Closer to Elm than Rea.
- QIC: Tiger Rag and other motley characters until full time Site Qs step up.
Look, we hit 50 at Death Valley. That was fun. But there’s a reason we meet in small-ish groups: 2nd F. Time to bust it up.
Taba…what?
(…posted on behalf of Lex Luthor…)
The shovel flag was planted this morning and 28 (C.J. Spillers # for all you Clemson fans) men posted this morning in the cool 40 degree weather. Rookie Q, Lex Luthor, brought his stopwatch inspired workout “Taba…what” to The Matrix. The morning workout was laced with burpees which was a nod to Dora’s Burpee fest earlier in the year – don’t think that we got to the record of 161 but we tried. (…the list of guys that made it – if I missed you it was inadvertent so please reply and give me some stick next time you see me.)
The Thang
Jog to far end of the soccer field.
Warmup
- Side Straddle Hops – 26 (odd number to end on as the rookie Q forgot to stop at 25 – he was obviously having too much fun counting 1,2,3)
- Merkins – 15
- Mtn Climbers – 15
Tabata (5 sets)
Each exercise performed for 20 sec followed by 10 sec rest.
Set 1
- Merkins
- Carolina Drydock
- Alternating Lunges – Forward
- Alternating Lunges – Back
- Repeato
Set 2
- LBC’s
- Squats
- Side Lunges
- Burpees
- Repeato
Set 3
- Plank
- Side Plank on the Left
- Side Plank on the Right
- Burpees
- Repeato
~ 1min break between sets
Set 4
- Merkins
- Jump Squat
- Alternating Jump Lunges
- Burpees
- Repeato
Set 5
- Mtn Climbers
- Jump Squat (rotate 180 degrees with each jump)
- High Knees
- Burpees
- Repeato
Herschel Walker (2 sets)
- LBC’s (20x)
- Sprint (30 yds)
“Burpees for your Bros” for those who finish early
- Merkins (15x)
- Sprint (30 yds)
“Burpees for your Bros” for those who finish early
Box Bear Tri (1 set due to time constraint)
Break into 3 groups with each starting with one of the following
- Box Jump on the 12 tree stumps behind McKee (15x)
- Bear Crawl to circle of benches in the woods ~30 yds away
- Tri Dips (20x) – Bear Crawl back to the Box Jump
- Wall Sits and Walking Lunges were added in for good measure so speed up the event and give some added pain for those who finished early.
Mary
- Bicycle (20x)
- Mason Twists (20x)
- Flutter (15x)
- Heels to Heaven (15x)
Moleskin
The rookie Q enjoyed the opportunity to put the crew through their paces – thanks Dora and Joker for the opportunity.
It took a few minutes for the chatter to start but the boys quickly made up for lost time and chided Lex for not yelling loud enough or not giving proper demonstration prior to the exercise (I enjoyed every moment of it).
It was great to see everyone pushing themselves through the Tabata part of the workout this morning. It was noted that you can do anything for 20 seconds and I believe that it was also pointed out by a member of the PAX that you can do some things twice. Please reply if you can give the proper attribution to the person who pointed this out as there are a couple of guys who are still doubled over in laughter from this one.
Some movie trivia lighted the mood with fan favorites – Tombstone, Dazed and Confused, and Batman making the rotation.
Great work out there by Chicken Wing (Buffalo’s finest) – I could see those Burpees from a mile away with that white hoodie – giddyup. Thanks to Fireman Ed and Irish Cream for posting at the Matrix – I know that you guys typically roll out of bed to Base Camp and I mean roll for Fireman Ed (he lives 100 yards away) but it was great to see you burn up some petrol and bring the pain. Not sure how we did it but I know that we snagged a Metro guy out in the burbs – cheers Corchiani. Who knew that F3 had made it past Pineville-Matthews Rd.
Announcements
- -Convergence at the Rock this Saturday at 7am for all of those who are not going on the Mud Run
Base Camp Review – We Lost a Few…
Started out with 13 into the beautiful gloom, a slight hint of chill in the air, all the more reason to get going.
The thang:
Light jog around baseball field to circle up for warmup:
SSH x 30
IW x 20
CDD x 20
Merkins x 10
Squat x 20
lunge walk to stairs, bunny hop stairs, light jog to track
400m around track with x 5 merkins in each corner, track finishing order
Partner up with opposite number (i.e 1st with 12th, 2nd with 11th, etc.)
In partners, (thanks #Dora):
CDD x 80, partner 1 start with CDD, partner 2 run from mid field to end and back and flapjack until 80 complete, plank it up when done
LBC x 80, partner 1 start with LBC, partner 2 run from mid field to end and then bear crawl back and flapjack until 80 complete, plank it up when done
Burpees x 40, partner 1 start with burpees, partner 2 run from mid field to end and back and flapjack until complete, plank it up when done
Jog around field, no wait YHC had to audible himself on that one, make it half way round the field, back to center as Mary came a calling:
Low flutter x 20
Dolly x 20
Heels to heaven x 10 (thanks or no thanks to #Haggis for showing me this one)
High flutter x 10
Mason twist x 15
Mosey to washrooms
People’s chair x 45 sec x 2 (moans could be heard on x2)
Balls to the wall x 45 sec x 2 (Bulldog declined the extra credit pushups but held on to the end, always strong brother!)
COT:
Great job by the 11 pax that finished, lost 2 somewhere in the darkness (sound off below)…
FNG Joe Peterson (sp?) now known as Waiver, YHC will have to make sure to read the disclaimer every workout now…
Had fun leading the men today, great effort by all and good teamwork on the partner work, strong mumblechatter throughout. Moon River offered to sit out balls to the wall number 2 but was encouraged not to do so and so he pushed on ahead, well done sir. Strong shoulder workout today with the CDD and BTW or at least I feel it, maybe just recovery still hard to say, either way it’s good for you.
Forgot to mention the mini convergence on Saturday at the Rock to accommodate for those running the Mud Run on Sat, Runstopper and YHC on Q for that at 7 am.
Thanks to SMASH for a great finish to remind ourselves who we are and why we really come out to F3, for our whole being, our faith which builds ourselves and our families.
Gettin’ it done at Area 51
11 strong at Area 51 for a Saturday morning wake up call. The faithful showed up ready for action and pushed each each other hard.
The Thang:
Warm up fields
SSH x 20
IW x 20
5 berpies
Mountain climber x 10
Jog to middle field for more
Merkin x 10
LBC x 20
Jog to lower field
Diamond x 10
line up for sprints
bear crawn to 50, jog to end, backward run back
side shuffle 100 yds
switch side and shuffle back 100 yds
5 berpies
jog to basck of school
pusho-rama
diamond x 6
wide arm x 6
fist merkin (ferkin) x 6
finger tip merkin (fiterkin) x 6
Partner plank Merkin (Parterkin) x 6 – switch with partner
train run through woods, circle up at benches when finished
dips x 20
decline merkin (declerkin) x 10
jog to track
11’s with Berpies and LBC
peoples chair
two laps around track, circling up at each corner for various beatdowns x 10 at each corner
peoples chair
Hand it over to CT for 15 minutes of fun:
circuit of lunge walk, monkey bar leg raisers, LBC, plank walk the side walk, plank when finished
circuit of high knees, monkey bar leg raisers, back scratchers, side LBC’s for beach chissled abs, sidewalk plank walk
Circuit of sprint around parking lot, leg raisers, back scratchers and leg lifts and lowers (cruel way to finish a workout) nice.
Moleskin:
Welcome Abacus’ 2.0, FNG Dennis the Menace, at 10 years old he hung with the PAX very strong. Ol Tenembaum made us all feel like we had lead in our shoes during a speed version of 11’s #speeddeamon, T Claps to dirty bird for pushing it hard all morning, nice work. CT is officially fiired from taking the last 15 minutes of a work out to see who will crumble during his head scratching circuit. #unsavory.
Good work to all.
Announcements: See Mall Cop with any workout clothes you want to donate, we all have some so let’s get this done. Convergence at the Rock on sat 4/27, no A51 workout. Good luck mud runners next weekend – Get r done!
Merlot vs Jack Webb
43 Pax with 4 FNGs and 6 Double Downers assembled for a classic beatdown.
Runstopper Lead:
- Mirkins x25 in cadence
- LBCs x20 in cadence
- Mountain Climbers x20 in cadence
Jog to Far Side of Soccer field
JacK Webb
- 1 merkin x 4 arm raises
- 2 merkin x 8 arm raises
- 3 merkin X 12 arm raises
- 4 merkin X 16 arm raises
- Continue until 12 merkins x 50 arm raises (yeah math a bit fuzzy, but that was the merlot showing its ugly head from the night before)
Line Up along infield line
- Broad Jump then 1 berpee
- Broad Jump then 2 berpees
- Broad Jump then 3 berpees
- Continue for 40 yards
Lunge walk back to infield line, slow and steady #formbestwhenuslowthepax
Line Up along infield line in a squat
- From a squat position – move only right leg forward, side and back
- Stay in squat position – move only left leg forward, side and back
- repeat for 2 minutes
Tiger Rag Lead:
Mosey to parking for Mary
- One-legged Dolly x 10 (Hold ’em)
- Other-legged Dolly x 10
- One-legged flutter x 10 (Hold ’em)
- Other-legged flutter x 10
- One-legged Flutter Dolly x 9 (Hold ’em)
- Other-legged Flutter Dolly x 12
Focus on Form
- Slow Squat Jump x10 (3 count to bottom of squat. Hold.
- Jump x 7, Jump Knee Tucks x 3)
- Slow Merkin x 10 (3 count to bottom, aka 6″. Hold.
- Explode back to perfect plank)
- Squat Touch Switch x 20
Mosey to Entrance 4
- Sprint hill, then 10 perkins. Too many pax. Half to rock pile for something led by Stone Cold.
- The rest back to the bottom of the hill.
- Backwards sprint up hill, 10 diamonds
- Long stride (almost bounding) sprint, 10 wide arms
- Backwards long stride sprint up hill.
- Switch groups. Repeato.
- Mosey to shovel flag.
COT Moleskin
Mall Cop tossed a little fuel on the fire, by asking Runstopper is that all you got on the Jack Web! Causing a few more to be added to the count! #talkbadaboutjackugetjacked
Ocho Cinco sporting the new work uni from Ben & Jerry’s. #TootyFruity #rainbowsprinkles Nice of Bulldog to loan his race jersey to Hops’ 2.0, Barqs. Perfect fit. Welcome to FNG Blue Mold, a Nibbler EH.
btw, JACK WEBB WON MERLOT STAYED DOWN