Counting to ten is hard. Remembering what we are counting is harder.
14 men
resisted the fartsack to experience YHC virgin Q. Here’s what went down:
The
thang
Disclaimer
Off to lower parking lot for some COP in cadence:
25
ssh
20 IW
20 Merkins
20 low slow squats
Mosey to the hill. Each exercise
builds on one another:
1. 10 SSH, then run to to of hill and back
2. 10 ssh,
10 Merkins, then take the hill
.
.
7. 10 ssh, 10 Merkins, 10 squat, 10 LBC,
10 CDD, 10 lunge walks, 10 superman or greatest American hero, take the
hill
Mosey toward soccer field stopping at wall
1 min Peoples chair, with
right leg up and 10 arm pressed in cadence, then left leg and 10
presses
Balls to wall and 10 single Merkins
Mosey to soccer field and
partner up.
Partner Wheelbarrow across field then flapjack back
Bear crawl
across field, stopping every 10 for 5 Merkins
Crab walk back
Mosey to
parking lot and circle up for Mary
Flutter, mason twist, heels to heaven,
LBC, boat/canoe
Namerama, cot
Moleskin
I guess I was a little nervous
since I got to the AO at 4:30. At 5 Cotton Tail showed up for some KB, And was
all alone for a few until BLC showed up to keep him company. Eventually
everyone rolled in and after a brief disclaimer we we off. I had the core of the
workout in my mind but not sure how much we could get in in the time we had. The
hill work was a lot of counting and apparently with the lack of oxygen, I can
only keep track of about 3 exercises. Thanks to Alf for being the Q Whisperer
and keeping me on track. Thanks also to Bull Dog for the add of the Merkins
during the Bear Crawl. I think he said something about reverse Merkins during
the crab walk, but I heard nothing!
A real honor to lead and thanks to all
for the support.
Flutie Flakes
Despite the unseasonably cold temperature this morning, 12 men decided to show up and test their mettle (or is it “metal”) at another installment of Olympus.
The Thang:
Take the KBs to the big parking lot. Drop them and run to the school sidewalk and back.
Disclaimer: I’m not a professional, interrupt if you have questions, modify as needed.
Warm up over. Partner up by KB size for CMIYC. P1 takes both bells and runs for the light at 51. P2 does 10 merkins and chases. Flapjack until you make the light. Brief plank for the six.
Drop the KBs at the light and run to Carmel Baptist. Run down to the field and grab some wall for Peoples’ Chair while waiting for the six. Once we’re all there, do 10 climb ups on the wall. A few weeks ago we came down here with Alf and did some tire work. It seemed like fun, so we did it again. Partners take turns flipping tires and carrying tires until everyone’s had a chance for both. 10 more climb ups and then mosey back to the bells.
CMIYC to the second school entrance and back into the bus lot. P1 farmer carries two bells while P2 does 10 merkins and chases.
Circle up at the lot for a quick set of individual KB exercises:
Take KBs to the track near the playground for more partner work. P1 does 10 (or max) pullups while P2 does called KB exercise. P1 is the timer. Once complete, flapjack.
Haul KBs back over to the cars for Mary:
COT – thanks, Chanel, for the strong closing prayer, especially when he called us “sisters”
Moleskine:
YHC hadn’t been to Olympus in a few weeks and it was great to see some new faces (at least new to YHC). Gullah and Ickey Shuffle are doing a great job promoting the site. 12 PAX on a cold morning is impressive. YHC isn’t the most creative Q, so I borrowed heavily from some beatdowns YHC had attended recently. Everyone was pushing hard out there and YHC was honored to lead the PAX on a beautiful, chilly morning. I’m sure I missed some mumblechatter, so feel free to chime in below.
– If possible, please consider making a donation to Zip-a-Dee. See A51 weekly email for details.
– Mud run – 3/31 is the last day for signups and a few teams are still looking for free agents. Also, be sure to pay your bus and sundries ASAP to reserve a spot.
18 strong men posted at Stonehenge on this fine cold spring morning. The varsity Qs – Madame Tussaud and Outback were called up late the night before to share the honor of leading the PAX.
Madame Tussaud started the proceedings with a mosey on over to the Premier parking deck where the disclaimer was given, which was followed by:
Hand over Q to Outback with a mosey down to the ground level of the parking deck, which was followed by:
A lot of hard work was put in on the deck today with minimal resting periods, which may have accounted for the mumble chatter being light. After being out for three weeks I noticed big gains in the PAX in terms of both level of fitness and weight loss. Not sure what you all were doing while I was out but it certainly worked.
8 PAX made the correct choice this fine Saturday morning to and posted to Day Zero for their #DownPAINment.
The Thang:
Geraldo Q
Take a lap around the AO track.
COP
Side Straddle Hop x 25
IW x 25
Merkins x 10
Squats x 25
10 Spartan Burpees OYO
Partner Suicides
Partner up Partner 1 runs to the goal and back while Partner 2 does called exercise, then flapjack
Track Work
Sprint sound the track in opposite directions of your partner and perform called exercise.
Peoples Chair (AKA “The Semi Gloss”)
Move over to the school wall for 2 rounds of the People’s Chair with air presses x 50.
Purple Haze Q
Partner Work
Mosey to the Yellow Rose parking lot and stay with your partner. Partner A runs up the steps and around while Partner B runs up to the entrance and back then perform the called exercises.
Triple Nickel
Mosey to Bevington for the Triple Nickel. Merkins at the top, Jump Squats at the bottom.
Head back to the school, then lunge walk up to the school entrance.
Mary
Moleskin:
Announcements:
The Glass Joe one year anniversary Q. Well, I hadn’t planned on it coming in but my voice was a little, well, squeaky today which made me sound like Mike Tyson whose Punch Out video game I was named for due to the closeness of my hospital name to his. So, that gave the PAX something to harass me with during COP but I got them back later. Let’s go.
Pre-Work:
Great job by Shepherd and Turnpike for joining EE and I for the full 5 mile pre-run. Getting stronger guys!
The Thang:
Mosey to the flag
COP:
SSH x 20
IW x 15
3 second hold merkins x 12 (had planned on more but started laughing)
Mosey to Tri-Level ramp.
Low, Slow Squats x 10 while we wait for the crowd to gather.
Something new I’m calling Rail Hold Tunnel of Bear Crawls. Sort of like a modified Native American run except the crowd is doing rail holds forming a tunnel for the one on the end to bear crawl under and then do a rail hold himself and we kept the line moving until we had gone up all three levels. Well, since we bear crawled up and your shoulders already hurt, let’s Rail Hold Tunnel of Crab Walk back down. The chatter indicated it was a #crowdpleaser
Mosey to the back road finishing with a sprint to the stop sign.
You knew it was coming, backwards run up to the road that leads to the fields.
Stop to do Army situps x 15
Mosey to the fields.
Devin Hesters x 4
Going long-ways across the field (guessing 150 yards), buttkickers and then karaoke left and right.
Partner wheelbarrow with flapjack as needed back across the field long ways. #revenge
Mosey to the stadium
Stairway to Heaven with P1 stair running x 2 while P2 does the called exercise. Flapjack.
Exercises were:
Burpees
Dips
LBCs
Mosey to the track for the Road to Nowhere
1/2 track run and then a cadenced exercise. Here were the exercises:
SSH x 20
Dolly x 34 (random number of no significance)
LBCs x 10
10 burpees OYO.
This meant 2 laps around or 1/2 mile run.
Mosey to obstacle course and the PAX went through the entire course once
Mosey to the bottom of the hill for a jail break back to the flag.
DONE!
COT
Moleskine:
I hope I met all your expectations for my one-year anniversary Q. It had the amount of running that you would expect from a Glass Joe Q but I hope the Rail Hold Tunnel of Bear Crawls/Crab Walks and Flapjack Partner Wheelbarrows across a field that was way too long threw some surprises in for you. Great to have such a large crowd today at Outland. Welcome to FNG Fish Head (Billy C.) and site FNG Sweat Shop. Hope to see you guys back out. And it was good to see Espresso return. Wise choice on switching the coffee for water this week.
Personal Note:
This Q did mean a lot to me. I started F3 in March 2014 after being EH’d by The Late Show. But, there is something bigger at play. Some of you know this but all of you need to know why this matters. My Mom passed away in November 2012 from a 9 month battle with cancer. In October 2012, she had to go into the hospital for a few days due to complications and in her hospital room, we had about 5 minutes together where we were alone. As you can imagine, we shared stuff with each other that I hold with me to this day and haven’t even shared with my M. But, there is one part I want to share with you guys. She made me literally promise to take care of my wife and my girls. Made me say it out loud. A few weeks after she passed away, I went for my first annual physical since literally middle school and because of my weight (nearly 240 pounds), my Dr. listened to my heart. I was 34. 34! Let that sink in. And I had just made a promise a month before to my Mom who had passed away. Things had to change. Even with that, I was stubborn for a while and thought I could just play basketball once a week and be okay. Then the group I was playing with stopped meeting so I took up running in May 2013 for the first time in my life with the Couch to 5K program. And I lost weight and thought I was meeting the promise. Then I started to slack up in early 2014 as #solo has no accountability. My demon of laziness had not been killed, just suppressed. So, all that to say, F3’s not just a workout to me. It’s something deeper. It’s a promise kept and you guys are my accountability to keep the promise I made. I am thankful for each of you always pushing me for more. You honor not just me but my Mom as well. I can never repay you for this impact each of you has made in my life.
We are happy to see 5 FNG’s join Commitment over the last 3 weeks. Hopefully we can continue to grow as the warmer weather comes back.
7 men started their weekend off with some sweating and grunting.
Warm-up
SSH x 25 IC
IW x 25 IC
20yd Butt kicks down and back
20yd High knees down and back
20yd lunge walk down and back
10 burpees w/ high knee jump
Workout
Mosey to the back of the school for some peoples chair with 30 sec of Jabs
Mosey to the bridge to inch worm across
Hit the field for some 4 corner action
Round 1
sprint 100yds 20 merkins – backwards run the end zone 20 merkins – sprint 100yds 20 merkins – backwards run the end zone – plank until the six finishes.
Round 2
sprint 100yds 20 squats – karaoke run the end zone 20 squats – sprint 100yds 20 squats – karaoke the end zone – Peter Parker until the six finishes.
Round 3
Sprint 100yds 20 LBC – crab walk the end zone 20 LBC – sprint 100yds 20 LBC – carb walk end zone – low plank left hand/right hand until six finishes.
Round 4
Sprint 100yds 20 mtn climbers – bear crawl end zone 20 mtn climbers – sprint 100yds 20 mtn climbers – bear crawl end zone – plank jacks until the six finishes.
Mosey over the the track for a 300 yd recovery jog.
Partner up for some bleachers.
P1 bleacher run – P2 Carolina Drydock flapjack once P1 finishes bleachers – SSH until the six finishes.
P1 bleacher run – P2 Jump Lung flapjack once P1 finishes bleachers – burpees until the six finishes.
P1 bleacher run – P2 Low Squat flapjack once P1 finishes bleachers – continue low squats until the six finishes.
P1 bleacher run – P2 Shoulder pull on back of bleacher flapjack once P1 finishes bleachers.
Take the field behind the bleachers for some quick field work.
Partner carry 50yds flapjack back
Wheelbarrow 50yds flapjack back
Mosey back to to the parking lot for Mary
Bicycle x 20 IC
Russian Twist x 20 IC
I am thankful that I had the opportunity to lead such a great group of guys. The FNG’s were really pushing hard on their first time out. Ice 9 is such a great inspiration to all of us, thank you for the positive energy you bring to the group.
Announcements:
Mud Run 4/11
Spartan Race 4/11 & 4/12
BRR in September 200+ miles
It was opening day for Fury 325 at Carowinds and the thrills started early at Ascent. Drop Thrill brought the pain to celebrate one year in the F3 brotherhood and in some weird way to celebrate his 204th coaster ridden. Also another random coaster fact for you, I ended my Intimidator all-time ride count last year at… 325. Coincidence? Aliens? You decide.
The tides were both High and Low and as soon as Byron landed the Ridgeline back on two wheels, we were off.
The Thang
COP
15-SSH
20- Imperial Walkers
20- Squats
20- Freddie Mercury
Marsha gets too much screen time, it’s time for Cindy!
This was a blast from the back blast of my first post 12 months ago lead by both Tides. For 20 minutes, or till the Q figures out what’s next, do the following on repeat, no shuffle, just repeat:
5 Pull Ups
10 Merkins
15 Squats
Next mosey to a patch of grass since all the fields had been prepped for Atlanta Braves spring training.
Partner Up for cumulative sets while you partner runs down the baseball fence and back:
100- Squats
150- Star Jumps (an old Byron special as pointed out by BLC)
150- Little Baby Crunches
At this point I had 50 burpees on the menu, but skipped it as I saw many were getting gassed.
Next mosey back to the school and grab a piece of wall…but not for People’s Chair, Oh No!
Time for Step Ladder BTTW (or Ascending Testicles as the Exercise Lexicon calls them).
Feet on the wall, basically horizontal – 5 derkins – Recover
Walk your feet up a bit more – 5 derkins – Recover
Walk your feet up as far as you can – 5 derkins – Recover
Mosey back to the playground where we did Cindy
Someone asked if we were doing Cindy again. I’ll leave that question alone, but the answer was no.
Time for step ladder of DOOM!
Repeat all exercises the number indicated and then repeat, going up or down the ladder in order of 2,4,6,8,8,6,4,2:
Dips
Merkins
Step Ups
Just a bit more time left for Mary. There’s something about her.
15 – Flutters
15 – (Hello) Dolly!
Protractor fun
And we’re done!
Moleskin
Great work out there men! Welcome Blue Bomber to F3 Nation brother, strong work out there. Keep posting and you’ll see amazing things happen in your life as I’ve seen the past year.
Strong work all, calling out Pele who has come a long way and looking stronger every time I post with him.
*The Mouth was trying for a world record of posting the most at F3 on a Saturday so he posted at The Rock then left and came to Ascent. Ha! Good to see you come sauntering up half way through the workout. Hope the world record folks get your record er, recorded.
Thanks to all the guys that posted to support my one year Q and just posted. F3 has made an amazing impact in and on my life and now through my life as about a dozen guys now have been impacted through my life because of F3 and many are regulars in A51 and Union County because of what started one year ago at Ascent. Thank you.
I loved the mumblechatter during Mary, I wondered how I’d handle that, but I found it hilarious as I couldn’t understand what BLC was saying, so I just laughed and kept on with the cadence.
Announcements: Mud Run, Golf, Zip, Think that was it. Chime in for what I missed.
Thank you brothers, always an honor to lead such strong brothers and men.
The SF was planted, 10 pax including 1 FNG and one site Q via mountain bike were disclaimed by Baracus, and then launched another Saturday morning assault on The Rock.
The Thang:
Baracus Q:
Hops Q:
Quick run over to the picnic tables for the following:
Jump up x 20 OYO
Chilcutt
1-Legged Squat x 10R & 10L IC
Jump up x 20 OYO
Laettner
Dancing Chilcutt x 13 IC
Jump up x 20 OYO
1-Legged Squat x 13R & 13L IC
Run to Rocks near baseball field. Grab a good sized one for the following
Slow Squat w/ rock x 13 IC
Overhead Press w/rock x 13 IC
Drop Rock
CDD x 10 IC
Good morning w/rock x 13 IC
Worthless Bicep curl x 13 IC
Run to launch lot for Mary
Slow Flutter x 13 IC
Freddy Mercury x 13 IC
Makthar Ndiaje x 13 IC
Knee Up x 10 IC
Cumberland County Viaduct x 13R. Flapjack. x 13L IC
Russian Twist x 13 IC
Then Udder soiled himself, and YHC had to bail and end it a minute early. Mercy!
COT
Ye Olde Moleskine:
Good effort by the pax. Special welcome to Wings – come back soon brother. You kept up quite well for your first post.
Gummy had to be called out in COP for modifying poorly. Being on IR is no excuse for lollygagging.
YHC was hurting something fierce during the suicides with H-R merkins. #pencilarms
T-claps to Baracus for calling that unsavory concoction.
Not only did Udder bring a premature end to the Mary session with his vicious crop-dusting; I was certain something had S*^% under one of the picnic tables during our Jump Up, Squat session, but Udder later claimed that SBD as well. #wipe #muddydrawers
Good to see Ray Charles back at The Rock.
Flipper, Taffy and Iron Horse were out front quite a bit and Cable Guy is clearly getting stronger with his consistent posts throughout the week.
there were announcements: Zip – contribute if so inclined – check with Horsehead for details
MudRun teams need some replacements.
Great workout as the weather stayed warm (61 degrees at launch) for most of the time but dropped like a rock by 10 degrees with a drizzle and wind. Kudos to the PAX for bringing their A game this morning as we did a variety of stations and covered a lot of ground at a brisk pace. I almost confused Chipotle with Frazier today….Chippy is starting to look like a runner!! Tomorrow at Stonehenge, which has the same launchpoint as the Brave, promises to be ugly as Mic Check is on Q and he didn’t post this morning…a rested Mic Check is bad news for tomorrow’s PAX for sure!!
Warmup: Mosey on long straight parking lot to the left of Einsteins and back to the corporate park. Circled for warmup: SSH X 10, Merkins X 10, Squats X 10, Mountain Cl X 10, 8-Count Burpee X 10. Mosey to knee wall / fountain area…
Workout: Derkins X 15, Dips X 20, Knee ups on wall for abs X 20. Bear crawls to street (about 30 yards). Mosey 1/4 mile to lake and the grass hill.
10 sets of Merkins X 15 reps for 150 total; in between each Merkins set we ran hills (X 4), laps around the lake (X 3), and high knees up the steps (x 3).
Mosey to parking lot for Mary: LBC, Flutter, Dolly, Heels to Heaven – each set X 20.
Mosey to street for sprints: 200 yards @ 3/4 sprint pace; 100 yards @ sprint pace (Repeat each). Plank and 6 inches on the curb between sprints. Cone work: Start from plank position and run through cones placed in the parking lot. Backwards run, shuffle, lunge walk.
Run 1/2 mile to fitness trail; Dips X 10, pullups X 10, Burpees X 10. Repeat. Run to short steps by the lake for bunny hops, single steps, double steps, followed by plank at the top in the parking lot with 10 diamnond merkins. Run back to launch.