6 brave pax fought off the allure of the fartsack and endured the enveloping fog for a recycled Weinke from a fill-in Q. Here is how we bonded for 60 minutes:
The Thang
Mosey to near field for COP:
Mosey to Playground for Declining Sets (10 -> 1):
After 10 -> 6, audible to catch our breath with Plank-o-rama:
Declining Sets (continued, 5 -> 1)
Mosey to Concession Stand, with lunge walk along the way
Declining Sets (21 – 15 – 9)
Mosey to Outfield
Mary (part 1)
Agility (foul line to center field and back)
Mary (part 2)
Time
COT
Announcements:
Moleskin:
Great work out there today! Welcome to FNG Lumberg (Will M), who found us on his own #noEHrequired. Fantastic work on your first post with us. T-claps to Whitesnake who has already lost 1 pound per post (8) since beginning F3. Keep it up, brother! And strong work by all.
Couple of appearances by Larry Bird, aka Blitzen and Bubbles, at times today – we need you guys in the Q rotation at Ascent! Let me know your availability, and we’ll get you on the schedule!
The fog today made it almost unbearable at times. During COP, we couldn’t even see our cars less than 100 yards away! YHC had to audible for Plank-o-rama during our Decling Sets on the Playground just to let us catch our breath in the 100% humidity. Brutal.
Thanks, Blitzen, for taking us out and reminding us of the roles we each play, beyond our 1st F workouts.
Sound off in the comments with any other tidbits missed.
It was an honor, as always, to lead today.
Aye.
13 of the finest SOBs posted for a little something different south of 51. Thats Sons of Ballantyne for those wondering.
Disclaimer provided- granted lack of attention means not sure all heard it.
And we were off
The Thang:
Fellowship pace run to Metlife building
Circle up between two parking decks next to putting green
Instructions were given:
Partner up similar speed
Each will run to a parking deck taking the ramp to the top (4 stories and roughly .5 miles) back down the stairs for given number of times then meet in the middle – plank until your partner returns
And do given number of merkins in single count cadence
Round 1 – 1 cycle up ramp to the top and down the stairs, meet in the middle and do 10 merkins.
Round 2 – switch decks and run 2 cycles up deck ramp to the top and down the stairs, meet in the middke and do 20 merkins.
Round 3 – switch decks again and run 3 cycles up deck ramp to the top and down the stairs, meet in the middle and do 30 merkins.
Round 4 – switch decks again and run 4 cycles up deck ramp to the top and down the stairs, meet in the middle and do 40 merkins
If time was still remaining begin laddering back down.
At 6:52 time was called and everyone headed back to launch point at fellowship pace.
Moleskin:
YHC knew we would’nt make it all the way up the ladder and back down. Actually no one made it all the way thru the 4th round. Brisket and Younglove came close with right at nine trips up the parking decks. The point was to push as hard as you could for the entire time.
Great work by everyone today. This one was tough. YHC came up with the idea while a recon mission in the AO yesterday.
There are lots of parking decks there and YHC thought we needed to put more of them to use. There are actaully 7 decks in the AO so expect to see more of them in the future.
Thanks for the honor and privilege to lead this great group of men today. Lots of great work out there today. Everyone pushed it hard out there this am and the humidity was terrible.
Also some good 2nd F in the middle. Quote of the day from Frehley’s – “Are we doing abs? YHC – No. Frehley’s – Well I’m going to do some. I need to do abs. It will be bad if i don’t get to do abs.
Announcements:
BRR runs Thursday evening 7:30 pm Night Train and Sunday morning 6:00 am Rum Runner.
Mud Run signups still open. Time for Area 51 to step up. Lots of free agents so no need to have a complete team
That’s all I’ve got. Comment below on anything YHC missed.
Champagne out.
9 Strong arrived in the Foggy Gloom ready to tackle the beast of the #F3Outland. Hairband’s family accounted for half of the PAX as many of the regulars were enjoying a little time away #NEWJERSEYINTHEHOUSE! F3 is how we roll down south, let’s begin:
Pre-Work – 6:00am
Zip led the way for the “Halfway Home” 3.5 miler to get the party started followed by Glass Joe and Double E.
The Thang (Double E on Q)
Mosey to SF (Thank you CT) for Warmup!
SSH x 25 IC
IW x 20 IC
10 x Burpees – For Snowman arriving EARLY!
CDD x 20 IC
MC x 20
Mosey toward Facilities Building and what do we find along the way? A sweet Disc Golf Disc. New toy .. Let’s Play.
Double E throws disc and PAX chase
Once at Disc 25 x Merkins
Rethrow , Chase, 30 LBC OYO
Rethrow, how convenient … dip bars, 10 x dips OYO
Rethrow to Facilities building for a little PC w/ Air Presses x 20 IC
Next up, The Spider Man
Half of PAX on Wall, half shifting planks and rotate on/off wall
After Round 1 complete, 30 Speed Squats
Repeato BTW Wall walks / Shifting Planks in opposite direction
Plank-O-Rama
¼ mile sprint to “The Road Less Traveled” (Mary while all PAX Catch Up included –Dollies, Flutters, Bicycles)
(and by the end it was Dead Men walking on the Green Mile!)
It went something like this:
10 x Walking Lunges
10 x Burpees
10 x Walking Lunges
25 x Merkins
10 x Walking Lunges
35 x Slow Squats
10 x Walking Lunges
15 x Bomb Jacks
10 x Walking Lunges
25 x Merkins
10 x Walking Lunges
10 x Burpees
Seriously O2 deprived, It is a great time to hand the reigns over to HB!!
Let’s do it!
Slow mosey to get some 02 back in the lungs.
Enough of that…
Backpedal
Karaoke right (audible for Belly Flop)
Karaoke left
Circle up on side of school for some quick Double E led plank work while I pick up a coupon which was a 2nd 2 brick ruck for the 2.0’s I asked Drop Thrill to drop his ruck in the middls and then gave some quick instructions on the ruck sack and why Drop Thrill has been lugging the thing around for a few weeks. I could picture Dora & the Spearhead guys with a smile on their faces while this was going on.
Time for “Pass the ruck”, simple I thought it would be good for everyone to get a little taste of a ruck.
Somebody put on the ruck and we all do the following pain stations:
Rail slides
Step ups/jump ups x 20
Dips x 30
Once the PAX with the ruck completes one circuit he drops the ruck in the middle for the next PAX, we keep this up until everyone has had a turn with the ruck.
Once everyone was done a quick mosey to the wall for some more ruck fun.
PAX at the end does 5 squat presses with the ruck while other PAX are on the wall doing People chairs. After the 5 squat presses you hand the ruck to the next guy and get on the wall. This continued until the ruck made it to the end of the line, which took a lot longer than I, or my legs, wanted it to.
Drop the ruck for some quick Mary, 20 LBC’s on your own and that’s time!
Moleskine :
Great Job this morning in the Gloom as the PAX were ready to strap it on and let it rip. The morning Pre-run proved once again that Zip is living up to his name! Great Job changing the run course to the main curvy road in the dense fog #HISSOCKSWILLGUIDEUS. Also great to see the HB clan back out in full effect. They are all planning on moving down from NJ strictly due to their love of F3Outland #seriousEH.
Also Great to have DT back with us beginning to look more and more like Super Man every week! Praise report his Mom is doing much better and is home now and way to close us out this morning in prayer.
Solid beatdown all around and strong work by all.
The Red Light and Blue is coming up in August for Drop Thrill and I (HB) am looking at doing a GORUCK Light in November if there is any interest.
Watching Prime Time running back to the cars through the fog while carrying Old Glory was an unexpected cool moment and could have only been more patriotic with some PAX behind him and Countertop doing his PT Cadence.
It is always a pleasure to sweat with our F3 Brothers on Saturday Morning!
#AlwaysPushedAlwaysPushing
COP
SSH 10x
Toe Touches 10x
Running late so lets do this!
Farmers Carry with a 10 merkin chaser to Mount Olympus .5 miles
Kettle Bell Ladder at top of the Mountain as follows;
Goblet Squats, Swings, Snatches/Rack and Press, and Lawn Mowers or Bent Over Rows
4 Rounds
20x
15x
10x
5x
Run down Mount Olympus and back between rounds
Farmers Carry with 10 Merkin Chaser back to ELE.
Run around Track 1x
Pull Ups 5x
Flutter Kick Dollys 20x
4 Rounds
Game Over!
Moleskin
No one showed…oh wait there is Hacker at the last second. He seemed hesitant but I applied the EH and said , “Lets do this, me and you!”
Someone came in hot but before I could get around the car to see who. They bolted like lightening out of the parking lot. I guess the Big Leagues ant for everybody! (eheemmm Night Court)
Cheech and Chong must be in town because their “Up in Smoke” van passed us doing Farmers Carries. Contact high while doing 1/2 mile farmers carries makes for interesting PT.
I was on my way to the Rock but Hacker pulled in just in time. Thanks for not backing out Hack.
Hack seemed to spend a lot of time waiting on me during rounds. Sorry to slow you down, brother. It was a pleasure pting with you. I hope you got your moneys worth.
What we lack in pax we made up for with the combined 1 mile Farmers Carries!
It was an honor to lead today!
Oh yeah, T-claps to Mr Hanky and Kobra Kai for crushing the Goruck Challenge today. They must be smoking what Hacker and I smoked from the “Up in Smoke” van!
With the shovel flag still tucked away in Radar’s garage, 15 men gathered in the parking lot of the McAlpine Elementary, eagerly awaiting another dose of #F3DayZero. Today’s workout plan was pretty simple: Run and do stuff.
The Thang
Radar Q
Run to the Yellow Rose parking lot for COP:
Partner up based on similar speed. Form two lines (partners in opposite lines) and go in opposite directions for an Indian run race around the block (0.6 miles).
Mosey to the bottom of Baybrook Lane. Find your partner.
AYG from the bottom of Baybrook to the shopping center entrance. Do some plank work with a couple of sets of 10 civilian merkins on the Q’s cadence.
Haze’s Q
One line for Indian run up to 51 and then up 51. Stop at Carswell for some plank work and Mission Impossible with double 10 counts. Mosey from Carswell up 51 to the hill between Carswell and Elm. On your six for 20 IC flutter kicks while the Pax gathered.
Mosey back to the benches in front of the school. Find your partner.
Group mosey lap around parking lot. Jailbreak to COT.
Moleskine
In Army basic training, Day Zero is the worst day. And even though Radar lined us up for the Indian Run races similar to the attached video, today wasn’t quite that…but it was tough. Hard running for the duration. High heart rate exercises in between the running. Limits were found and pushed through.
Radar put his hands behind his head and called for high knees in the COP. It was like Imperial Walkers on speed. We looked ridiculous. Not sure why we had our hands behind our head…but we all shamelessly followed our Q.
Indian run races around the block, where it seems every part of it is uphill, was a smoker. Made us do the fastest Indian Run most of us have ever done…twice. Pretty sure that one will be back. At least there were no sandbags.
Been eyeing the hill on 51 between Elm and Carswell but, for fear of imminent death on 51, didn’t try it until today. That’s why we did the bear crawls and walking down…too much speed at the bottom could cause a wandering into traffic. During the hill work, a shirtless Webster did a drive by in the family SUV…threw Radar off his game, as he busted it right on his six. We were all embarrassed for him.
A solid group of men today, including a couple of site FNGs. Radar and YHC appreciate the opportunity to lead.
Announcements
No need for the disclaimer with this old school crew so on to it.
The so called warm-up
Run to the track and jog 1 lap with a set of butt kickers and high knees along the way
Head to the goal line..
Head to the bleachers for some circuit work
3 rounds of
Plank work then 1 lap around the track, and head to Grand Mother Mountain
3 rounds of
Moleskin:
Always a good time leading a great group of guys. All worked very hard. I have come to learn if the PAX remains quite throughout the workout the QIC must be doing a good job (or that is what I tell myself) Hope you all enjoyed the pain!! Until next time…
Announcements:
F3 Dads Saturday – Joker has the Q
Posted on behalf of Jamboree.
27 solid Pax converged at the CHS parking lot to experience the weekly Centurion beat down
The Thang:
COP
Mosey (some may call it a brisk run) uphill .5 miles to The Sunshine House Parking Lot
12 Mountain Climbers (Hold it)
12 Peter Parkers (Hold it)
12 Rock Hoppers (Hold it)
12 Man Maker Merkins (Hold 6 inches 12 seconds)
12 Flutters IC w/12 second hold
12 Dollies IC w/12 second hold
12 Bicycles IC
12 Russian Twists IC
Mosey to Carmel Village to do the stair circuit
Start with 12 Hand Release Burpees then do two stair circuits
Repeato 3 times and add a final set of 12 HR Burpees (for a total of 48HR Burpees and 6 stair circuits)
Pax was given 12 minutes to complete the circuit/HR Burpees’ routine and most did.
Mosey to benches in front of CHS office. Do 12s. Run up stairs and down ramp.
11 JUs at bench area/1 Donkey kick at wall in front of office
10JU/2DK
9JU/3DK, etc.
Plank work for those who finished early
Mosey to walls by the office.
Modified Jack Webb (with Runstopper leading)
5 Derkins/60 Shoulder Air Presses (5X12 =60) while in Wall Sit
4 Derkins/ 48 Shoulder Air Presses while in Wall Sit down to 1 Derkin/12 AP in WS
Still have a couple of minutes. Finish off with 24 HR Burpees (for a total of 72 for the morning)
COT
Moleskine
YHC planned out the workout earlier in the week and briefly thought about making it harder (because of some comments made by an unnamed Pax). YHC concluded that there would be sufficient pain administered. Additionally, today YHCs’ family celebrated the 2.0s’ (Campout) 12th birthday. In honor of him (but maybe not appreciated by the Pax), YHC incorporated a lot of reps of 12.
The Centurion Pax brings it every week. Today was no different. There is also a solid group consistently posting at the at the pre-KB workouts at 5:00 (today there were 8). Please comment on any observations; YHC was too focused on the pain at hand to observe. As always, it was an honor to lead.
Announcements:
Haywood Stock II – Tonight – see post on F3Nation site
F3 Dads – Joker on Q 0900 Saturday at Beatty Park
Mud Run Registration still open
There are still spots open for the Custom Ruck next week in Asheville (see F3 website or Checkpoint for details)
Pray for Skywalker as he recovers from an emergency Appendectomy
There will be pain and suffering tomorrow – please be sure to bring your smoke boots.
Come ready to fly – we lauch at 6:00 am
For those wanting to get in some BRR prep – there will be a group doing a pre-run launching from The Vine at 5:30 am tomorrow – fellowship pace – estimate distance 3ish miles.
You have been warned.
See you in the gloom.
32 pain seekers posted today at Kevlar for an old fashioned beatdown. We covered as much ground at Kevlar as we could in 45 minutes and that was the plan. Well done.
The Thang:
Run to entrance to Christ Covenant Church and hit the ground
20 hand release merkins in cadence
on your feet
Full Lap around the Church back to the entrance where we started (.75 mi?)
back to the ground for hand release merkins x 15
Lap 2
Partner up and run to first median
Partner 1 50 merkins
Partner 2 30 deep squats
Flapjack at next intersection
Third Station
Partner 1- 10 burpees
Partner 2 – 30 deep lunges
Flapjack at next intersection
Fifth Station
Partner 1 – 30 carolina dry docks
Partner 2 – 40 Freddy Mercury’s
Flapjack at next intersection……more hand release merkins
Mosey to the bottom of the hill beside the Scout Hut (FKA)
Parnter 1 step ups, Partner 2 sprint to the street and back
Flapjack, rinse and repeato
Mosey to the Hill
Partner 1 Bear Crawl to the top of the grass hill, 10 Merkins, run back down
Partner 2 LBC’s
Flapjack, rinse and repeato
Back to the entrance of the church
1 more big lap around the church
Mary, Hand release merkins, and deep squats to finish it off.
Moleskin: Great morning to be out in the gloom. Thanks for letting me lead you men today. I was a little out of sorts on my gameplan and execution getting us started due to late planning….but you guys stayed with it and it looked like you got your work in out there! Nothing much to report from a humor standpoint except for YHC passing the reigns to our resident bullhorn Zipadee on the last cadence for Mary due to 02 deprivation. Hope you have a great weekend.
The shovel flag was planted and 11 of Area 51’s finest journeyed to Peak 51 for their daily dose of DownPainment.
The Thang:
Take the newly minted Peak 51 Shovel Flag two laps around the parking lot before moving to the bus parking lot.
COP:
Move to the baseball field for hill work and let’s take it to 7
Mosey to the Greenway for some circuit work
Repeato for 3 rounds total
Mosey back to the track & partner up
Partner 1 runs a lap while partner 2 does called exercise then flapjack.
Mary:
The Moleskin
Announcements