12 men and 1 ruck-tard joined together to take the full campus tour of SCMS. And surprisingly, everyone was on time. No LIFO award. #dowork
mosey parking lot and circle it up.
Ssh x 10, IW x 10, Arm circles x 10 front/back, Mtn Climbers x 10
10 burpies OYO
moset to football field
merkin-fest – Regular x 10, Wide x 10, Diamond x 10, hand release x 10
forgot the 10 burpies. Won’t happen again
mosey to stairs, rail walk on the way
grab a step and proceed to calf raise and one legged squats. Reg calf x 10, left then right legged squat x10, toes in x 10, squats, toes out x 10, squats
10 burpies oyo
mosey to baseball fields
Suppine pullups x 10, dips x 10, cdd x 10, reverse squat (1 min intervals) start in down, do squats, hold in down. #crowdpleaser
10 burpies oyo
mosey to parking lot
mary-thon – grab some curb. Lbc x 10, dolly x 10, flutter x 10, Russian twist x 10
10 burpies oyo
mosey to end of parking lot
line up for warrior lunge. Lunge parking lot. When legs reach exhaustion work on form.
Dancing with the stars to wrap it up. 2 sets (1 min intervals)
announcements
go ruck – 3/14/14
brr – contact Baracus. Last chance
Gauging interest in another basecamp thursdays northeast in a51. sound off and contact passport. QIC or attendee.
Moleskin
workout inspired by a recent trip to ATL and a workout with F3 at Chastain Park. Strong men out there in nomads. If you ever get a chance to post out of town, do it.
Udder out
With a minute before launch twenty eight men were told partner up as they saw fit. Then mosey to the ring road for the start of Farmer Chases.
The goal on the chases, and really for the entire workout, was to give the lighter swinging pax a little more work so that group could stay closer together. Once around the loop, we lined up for Ladders and Sprints. They went something like this: ROUND 1
ROUND 2
ROUND 3
ROUND 4
ROUND 5
ROUND 6
Lock it out to the speed bump then jog it home for COT. Admire buff forearms (Stone Cold only). MOLESKIN Travel day. No time to recount the japery and high-jinks of the morning. Also, there was none–it was eerily silent. Sound off if you’ve got something to say. ANNOUNCEMENTS Keep M-Funky Bunch in your prayers as she goes in Friday for a follow up with the doctor.
22 strong men were looking to get their core ready for summer trunk season. We didn’t have to go far to get in a good workout. Here’s how it went down.
Mosey to some random parking lot of good size and circle up. YHC feels comfortable under the bright lights of parking lots. Thanks Maul.
Grab a partner you are unfamiliar with and line up facing each other.
Partner wheelbarrows halfway up the parking lot then flapjack. Modify bear crawl or lunge walk.
Plank work at the top of the hill.
Partner 1 runs to the bottom of the hill, Partner 2 man maker merkins. Team goal of 50.
Partner 1 runs around the lot, Partner 2 burpees x3 chase down Partner 1. Team goal of 50.
MARY time, but not the usual routine:
Mosey back for COT
It’s always an honor to take the reins of Bagpipe. The number of fellas continues to grow as spring approaches. I called out Wing(Space)Man on twitter for his regular last minute fly ins, but it should be noted he arrived with a good 5 minutes to spare.
Goal today was to after it early and never let up. I avoided the grounds of the corporate park and took the crowd to a nearby parking lot. No 10 counts or slow moseys, just hard work.
The partner portion seemed to be a favorite. It’s always good to share in the pain with a fellow F3er all up in your space. My partner Long Distance was a beast the whole time. He kept urging me to push him faster during the wheelbarrow races. He also took us out with a great prayer.
Seems the Mary change up had the desired effect on the group. We only did one of the usual ab exercises in an effort by YHC to confuse our bodies. Wouldn’t want them getting used to the flutter/dolly routine. It was a tough core group of exercises and there was zero rest between each of them.
11 men gathered in the parking lot of South Charlotte Middle School awaiting the 0515 start of #F3FastTwitch. Soul Glow came screeching in and jumped out of his car just as we took off, giving us an even dozen to accomplish the work that lay ahead. Here’s where we went and what we did this morning:
The Thang
0515 Exact Launch. No COP…so no SSHs, no IWs, nothing…just a warmup run from the school down Woodfox Drive, left onto Rounding Run Road then left onto Rising Meadow Road. We stopped at the bottom of the hill on Rising Meadow where instructions were given.
From Rising Meadow, we took a left back onto Rounding Run, stopping at Raintree Lane to gather the Pax. We went left onto Raintree Lane and then turned right onto Smokerise Hill Drive. We stopped at the bottom of the Smokerise Hill.
After that, we did a recovery run back out and turned right onto Raintree Lane. We took our next right onto Willow Point Drive, stopping at the first street sign. Willow Point is flat.
This left us right behind the Arbo Walmart. We moseyed through the concrete barriers that prevent car access and lined up single file for a 1 mile Indian run along 51 back to base. Nice pace set by the group with AYG sprints from the back to the front. Break form at Strawberry Lane for the run back into the parking lot. 0600 Exact End.
Moleskin
YHC had a lot planned for this morning and was a little concerned about timing. But a strong group of men pushed it hard and we packed it all into our 45 minutes. Two goals: 1) interval training to vary our heart rates. Check; 2) >4 miles…we did 4.2. Check.
Our first stop was Rising Meadow. Yep, that pretty much tells you all you need to know.
Our next stop was Smokerise Hill. Also, appropriately named and aptly descriptive. Some confusion after this morning though…is it Smoke-rise? or Smoker-ise? Some extra motivation on the hill work on Smokerise…Cujo! Well maybe not Cujo…but a pretty big, fluffy white dog did bark at us while pacing through his yard the whole time.
After we regained our focus and avoided ordering sausage McGriddles in the drive thru, the Indian run on the winding sidewalk along 51 was well executed. Everyone pushed themselves hard on the sprints to the front.
It was like getting the band back together this morning, with Mall Cop, Wolfman, Strange Brew and Baracus rejoining our ranks. Missing was one Hops, who HC’d to #F3FastTwitch in the comments to last week’s BB…seemingly our skills are lacking, as he chose #F3SIB instead. Also missing, Chelms and Leroy…apparently they just show up whenever they want to.
T-claps to Gummy for his post-KB work. Saw the clipboard tomatoes checking him out as he did his swings.
Announcements
Enough hemming and hawing, just contact Baracus ASAP…be an A51 VIP & HC to BRR.
General Barnicke: Are you telling me that you men finished your [wiggling] on your own?
John Winger: That’s the fact, Jack.
Soldiers: That’s the fact, Jack.
YT will be back tomorrow – out there leading from behind. See you at 5:30 am – corner of Foxcroft and Rothwood. Fellowship pace…
** Stripes
12 pax de-fartsacked and showed up for a standard Salt Lick style beatdown. YHC discovered early that the use of language learned in his native state of Utah was foreign to others in the south. For example, it was normal to call a basketball goal structure a “standard” growing up. Confusion ensued.
Webster’s defines a standard as follows:
7. (Mech. & Carp.) An upright support, as one of the poles of a scaffold; any upright in framing.
Seeing as how YHC is a part time engineer as well, the use of “standard” appears to be an intellectually superior way of referring to a “basketball hoop support” as the instructions were referring directly to the upright pole that holds the hoop and backboard itself. Anyway, I digress….
Tha Thang:
Mosey to track for a lap than hit parking lot 4 warm up
Seal Jacks
Squats
Stagger arm merkin with switch each 5 – 30 total
LBCs – 50 OYO
Mountain Climber
Military merkin – 20 OYO
Line up facing basketball GOALS (standards)
Bear crawl to 1st goal
Lunge walk to 2nd goal
Jog to 3rd, jog back and plankorama
Crab walk to 1st goal
Squat hop to 2nd goal
Jog to 3rd, jog back and plank
Karaoke switch at goals up and back to plank
Side shuffle switch at goals up and back to plank
Mosey to track
Jack Web w/ a twist – all together
Corner 1 – 4 merkins, 16 arm raises, 4 dry docks
Corner 2 – 6 merkins, 24 arm raises, 6 dry docks
Corner 3 – 8 merkins, 32 arm raises, 8 dry docks
Corner 4 – 10 merkins, 40 arm raises, 10 dry docks
Mosey to wall
Peoples chair with 1 leg, switch
Wall decline merkins to failure
Peoples chair with arm raises
Incline merkins – 25 OYO
Peoples chair
BTW, push up extra x 10
Mosey to playground
Break into two groups
3 rounds
Group 1 – 5 pull ups, 5 around the world pull ups, 5 knee up pull ups
Group 2 – 30 dips
Flapjack
Plank and merkins (1st round 15 diamonds, 2nd round 15 wide arm, 3rd round 20 regular)
Mosey to main parking for Mary
1 legged toe touchies both sides
LBCs
2 legged toe touchies
Flutters
Dollies
Moleskine:
Many were sore from the Day Zero challenge on Saturday, so little hair o the dog was just in order. We tend to forget about soreness after a good beating (well until later in the day anyway).
YHC was recovering from a nasty cold and was unsure if the workout as listed on the weinke would get done. It did, and early which left plenty of time for some good ol Mary. Pull ups were a favorite and as promised per YHCs unwritten Q contract. As usual Lobster Roll made us all look old and slow. Watch those fragile egos there brother!
Announcement:
YHC forgot due to lack of O2
The Thang
3 men gathered for a Kettle Bell Beatdown lead by Horse Head and Double E from 6:15 – 6:45. An additional 3 PAX arrived on the scene for the 7:00 am Bootcamp style workout.
Warm up COP
– SSH x20
– Seal Jacks x10
– Imperial Walker x 20
– Imperial Squats x 10
– Windmill x15
– Perfect Merkins x10
Mosey over to School
– Plank and knee to elbow x20
– dips x20
– Plyo Box Hip Raises x20 (Dubbed Kama Sutra #17 for this am’s beatdown)
repeato x3
Head for the buses for Cheese Wheel
Round 1
– Thread the buses
– Lunge walk the length of the gauntlet
– Burpees x10
Round 2
Hand off to Zip… No, Hairband! (QUICK!!! figure out what we can do for the next 30 minutes)
And off we go!
Leave the cheese with a slow mosey to the front of the school and grab some wall for:
-People chair 30 seconds
-Drop another inch for about 20 seconds
-20 calf raises on the curb
-People chair + 15 air presses
-drop an inch and 15 more air presses
Mosey out to the parking lot everyone on a line:
-20 ski hops over the line
-run to line in center of lot for 10… (5?) Merkins
-20 ski hops
-run to line 10 diamond Merkins (Pretty sure I heard “Shine bright like a diamond”, either I was imagining things or Horse head was singing in Zips absence.)
-20 ski hops
-run to line 10 wide arm Merkins
Hill ladders! Partner up!
P1 LBC’s at bottom until P2 returns
P2 do called exercise
Round 1: run to top of hill for 10 Merkins – Flapjack
Round 2: run hill 10 squats – Flapjack
Round 3: Man makers – Flapjack
Mosey to the patio
-20 deep incline Merkins – Feel that extra little stretch in the chest? You will later!
-20 Supine pull ups on railing
Repeat dropping to
-10 & 10
-5 & 5
Opened up to pax to call out an exersise…
– One leg squat (forgot what we called it) 10 each leg (Late Show)
– 10 decline Carolina dry dock from benches (Double E)
– Horse head wants to mosey to the small track for an Indian run. 2 times around.
Mary time!
X15 Freddie Mercury
X15 Dolly
X15 flutter
Opened for call out.
Double E was quick to call out the Protractor!
-90 degrees,10, 45, 10 for 20 seconds? 90, 45, 10 for 10 seconds, 90, 45, 10 for 5 seconds
And call it a day!
Moleskin:
CT: Hair band tagged in as the impromptu QIC for second half of this am’s beat-down with his own personal style of pain. T-claps for a job well done.
Horse Head spent a large part of his energy this morning qualifying for his new nickname… more to come on that next week. (Don’t worry HH you’ll LUV IT!)
HB: Saw Zip’s email right before I left so had a few minutes to think about some options for us as the fill in Q. Due to my mostly on the fly workout and some O2 deprivation feel free to chime in if I forgot anything or listed anything wrong. I know by time Horse Head wanted to do the indian run on the 2nd lap I was starting to taste last nights pizza and had to stop before the merlot splilled. Forunately that 30 seconds or so gave me just enough to finish mary and for us to call it a day.
Zip, hope you are feeling better! Looking forward to seeing you back out in the gloom brother.
I am not sure if it’s because Outland is a newer location or because a smaller group so more 2nd F through the workouts but we have a great group down there and it’s great to be a part of it!
A dozen started the week of right w/ some KB fun. Went something like this…
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climber x 20
Jog to field:
2 had swings x 10, sprint length of field, 10 merkins, sprint back
lunge walk 10 yds up field
plank row x 10 (left), sprint length of field, 10 burpees, sprint back
lunge walk 10 yds up field
plank row x 10 (right), sprint length of field, 30 mountain climbers, sprint back
lunge walk 10 yds up field
1 hand swing x 15 (left), sprint length of field, 10 merkins, sprint back
lunge walk 10 yds up field
1 hand swing x 15 (right), sprint length of field, 10 burpees, sprint back
lunge walk to mid field
Circle up for Mary:
Flutter w/ KB press x 15
LBC w/ KB x 15
Mason Twists w/ KB x 15
Dying Cockroach w/ KB x 10
Rosalita x 15
To the Hill
Upright rows x 15, up hill for 10 merkins, back down
Overhead press x 15, up hill for 10 merkins, back down
Goblet squats x 15, up hill for 30 mountain climbers, back down
1 hand overhead press (left) x 10, up hill for 5 burpees, back down
1 hand overhead press (right) x 10, up hill for 5 burpees, back down
Horizontal KB rows x 15, up hill for 10 merkins, back down
To the school wall
Peoples chair w/ KB, hold for 30
Peoples chair, hold for 30, then 10 overhead press
Peoples chair, hold for 30, then 10 horizontal rows
Back home
KB deadlift squats x 20
COT
Announcements
Still looking for 8 more to fill out another BRR team. Contact Baracus
Spartan is 3/23
Mud Run teams have a few opening here and there, talk it up in COT, Trying to
get total number for F3Nation to 500 participants…. were almost there so form a team.
Check website for Mentoring program, and get involved. Email Champagne with questions.
MT
12 PAX decided to show up at the AO of Area 51 for a Saturday morning kick off to the weekend and were greeted with more typical spring like conditions. Callaway herded up the crew and led them over to the soccer fields where Joker had set up the stations for Area 51 on campus work-outs for upcoming draft.
Circle up in the parking lot for COP:
Line up on one side of parking lot for Sprints:
Mosey over to Cones for Broad Jump Competition:
Jog to goal line of Soccer Fields for Field Work:
Circle up in parking lot for 6 MOM:
Abacus takes over for 2nd half:
Jog over to rock pile & pick out a rock (size does matter as PAX will be on move). Head back to high end of soccer fields and line up on sideline:
Return rock to rock pile and head over to the school:
Head over to playground for a little circuit training (Plank it up in between rounds)
Mosey over to parking lot and circle up for 6 MOM:
COT
Moleskin:
Announcements:
The plan was laid out for a trifecta of pain at F3 Stonehenge this week.
1) 4:45 ruck up Ballantyne – 2 mile ruck around Stonehenge AO (the optional Prancercise invitation was rejected)
2) 5:30 kettle bell warm-up tabata with PAX called exercises
3) 6:00 boot camp extravaganza in the Stonehenge style
It turned out YHC is the only SOB crazy (read stupid) enough to ruck it up at 4:45 in the morning so that was a solo endeavor. However, 6 SOB’s joined YHC for the KB warm up and by 6:00 we were 20 in number and ready for action.
The Thang:
Mosey to Wells Fargo parking lot
– SSH x 30
– IW x 20
– Good Mornings x 20
– Mountain Climbers x 20
– Merkins x 20
Mosey to the Loch Ness woods and split into 3 groups for Isometric Hold-o-rama
– Group 1: 60 sec flexed arm hang, AMRAP pull ups, 45 sec flexed arm hang, AMRAP pull ups, 30 sec flexed arm hang, AMRAP pull ups
– Group 2: 60 sec squat hold, 15 squats, 45 sec squat hold, 12 squats, 30 sec squat hold, 10 squats
– Group 3: 60 sec 6 inches, 15 merkins, 45 sec 6 inches, 12 merkins, 30 sec 6 inches, 10 merkins
– Rotate stations until each group has gone through one time
Mosey to the hill for 11’s
– Plank up-and-downs at the top (plank to elbows to plank = 1)
– Dying cockroach at bottom
Line up in two lines (after the PAX reminded YHC that 3 is not divisible by 2, we were in good shape)
– Indian run up Ballantyne Corporate and around to the construction barrels on Brixham Hill Dr.
Stop at construction barrels and separate into 4 groups for a relay race
– each team grab a construction barrel and run with it in relay fashion
– round 1: squats and merkins while you wait
– round 2: LBC and Flutter while you wait
Still time on the clock, so head to the parking lot for additional pain
– suicides from one parking line to next and back down
– lunge walk out and sprint back x 2
– bear crawl out and crab walk back (MT again dominates the crab walk – no surprise)
Run back to cars with a jail break at Stone Mtn Grill
– 1 minute of Dolly
COT
The Moleskin:
– It was an action packed day. The Isometric Holds were surprisingly dastardly. The flexed arm hang / pull-up combo was especially impossible, but there was a lot of camaraderie going on to get through it. Nice work!
– Frehley’s wins the most inventive / dangerous carrying style of the construction barrel in the relay race. He went at it cat-in-the-hat style. Still not sure if he could see. Pulled Pork wins the Mr. Olympus award for fully extended arms overhead carry style.
– Team two separated the barrel from the tire for a while but after enough harassing for cheating, the barrel was reassembled in a more orthodox fashion for the rest of the race. Luckily no security guards or construction personnel witnessed the construction barrel relay race. It may have led to a premature jail break, if you know what I mean.
– It was a strong group today and some intense work. It was great to workout alongside the Sons of Ballantyne!