Posted on behalf of IronHorse after his excellent lead this morning at The Rock:
8 hearty men gathered on the baby’s-bottom-smooth parking lot of The Rock to enjoy the crisp, fall weather and a little fun. Two part disclaimer issued: not a pro (duh), and early warning that YHC was still nursing a sore knee from Sanka’s backward hill sprints from Fast Twitch on Wednesday. I think he is trying to shake me off of his BRR team. #likegumonashoe.
Mantra of the day “If you can’t do it, don’t Q it”….could be some audibles.
The Thang:
Off we went for a slow mosey to the front lot. Circle up
COP:
Mosey over to the Hot Box to continue the warmup: (some questionable chatter in the pax that I will be turning over to HR tomorrow to see if there should be discipline)
Bench Tabata (25sec/10sec), 5 rounds each of:
Ok, got a good sweat going now. Mosey to the playground – partner up.
Mosey to the rock pile – find one for lifting not carrying.
Line up on the 3rd base line – still with partners:
Mosey through parking lot for 30 sec water break (Safety First). We left the Goldfish and Juice Boxes in the car until after the workout. Mosey to the middle of the front field.
Find a new partner.
Mosey back to parking lot. Groups of 4 for sprint relay.
Moleskin
Honor to lead the pax this morning. Was hoping the cool weather would have arrived already….not. Due to the 10th Anniversary Murph on Sunday YHC executed a last minute change in the Weinke. The Real Soul Crusher will have to wait until next time. Good group out there – all working hard – good fellowship – minimal heckling (due to the heat). Great takeout by Godspeed.
Announcements:
– Murph scheduled for Sunday at 0700 launching from South CLT library on Rea Rd (next to Calvary) and running to Day Zero AO. Sunday marks the 10 year anniversary of Lt. Michael Murphy’s death. Check out the preblast for more info. http://f3nation.com/2015/06/23/pre-blast-the-murph-for-lt-murphy-628/
22 rose above the gloom to join YHC for a bit of #downpainment. Disclaimed, we launch.
11 burpees OYO
Follow me – down backside of CC football field. That parking structure is looking might fine. Should be done in a month or so. #Area51’s newest apparatus and possible the best AO in all the south… This remains to be seen. Back to it. Up Walsh Blvd, Right on Little Ave, down into Hospice parking lot for COP
COP – IC
11/22’s (don’t skip leg day, we didn’t miss the arms either)
Merkins x 11
SSH x 22
CDD x 11
Lunge x 22
Diamond x 11
Low Slow Squat x 22
Wide Merkin x 11
Side Lunge x 22
Mac-tar-ji x 11 (for Hops always)
Lunge Shuffle x 22
11 Burpees OYO
Follow me, albeit very slow cause YHC was coughing up a lung and mouth breathing like a champ #summercoldsucks, up to Little and next door to Aquatics Center.
The Thang – 11’s Crawl – (should have taken a photo of my nicely penned extra large post-it board. Bank employees shuttered at the site)
11’s Merkin on bottom/Squats on top – Crawl in between, when you get through the 5 crawls, repeato and do it backwards up the hill.
Bear Crawl
Lunge Walk
Crab Walk
Bunny Hops
Duck Walk
Plank and wait on the six. PAX rebelled and did mary rounds x 4. YHC was dead last and dead tired but the PAX gotta be led, so YHC yells (mid mary) Recover – 11 Burpees OYO
Grab our stuff and up the hill around to the CHS lot for mary.
Six Minutes of Mary – since we have some eager beavers we did all the mary that was completed during The Thang
LBC
Flutter
Rosie
Dolly
Freddie Mercury
V-Ups
Russian Twist
Boat/Canoe
Heels to Heaven
Pratractor
5 mins left, Special Forces Selection Test? Why not. Grab a partner and watch for The Selection Standard. Merkins x 65 minimum (Fully extended at top, down to break parallel with arms and ground, back up. Only rest position is in Up) 2 mins – GO! Missed out on the Sit Ups. Some other time gents. Live in Fear!
6:15 Time!!!!
Moleskin: Strong work out there. Everyone got to Larry Bird status on YHC. Good stuff. Nothing like tossing in little “shockers” of exercise just when you think you have gotten the hang of things. YHC is more than happy to provide his diabolical resources.
Announcements:
7/3/2015 – Centurion converge at The Brave – 5:15 @ The Vine Restaurant in Ballantyne. (set ur alarms 15 mins early)
6/28/2015 – The Murph – 7am @ South County Library (rea rd/51)
The Stand following at Panera – Reading Kingdom Man – Come check us out.
Strong BOM from Pulp Fiction. Thanks Brother!
5 men decided to avoid old men in jock straps and put in real work.
The Thang
Mosey around the track and circle up on the back side.
SSH
Imperial Walkers
1 minute to stretch on your own.
We ran across 51 through the apartments into a very nice hidden neighborhood.
We did indian runs the entire time on our route. Close to three miles
Few stops along the way where we did…
Stop1- 10 partner slap merkins straight into 10 CDDs. Reapeato x5
Stop2- 10 partner slap merkins straight into 10 CDDs. Reapeato x4
Stop3- 10 partner slap merkins straight into 10 CDDs. Reapeato x2
Stop 4- Hill work with partner.P1 partner drags P2 halfway up the hill then switches to pushing p2 as a human sled. Sprint back down. Flap Jack
Stop 5- 100 curls with stone
Stop 6 Hill off of Bevington- 10 squats at the bottom, backwards run up, 10 squat jumps at the top. Repeato x 3
Stop 7- Mary
Stop 8- Hill by the school. AYG.
Stop 9- Mary
Good group. Lot of sweat. Good to see Philmont out and welcome back Bare Naked.
End of Back Blast
You get what you pay for Prohibiton
Pax of 6 showed up for XC summer conditioning.
Warm-up
Mosey to the east side of the school
SSHx25 IC
MTCx25 IC
SSHx20 IC
MTCx20 IC
High Knees
Butt Kicks
Flying T’s
Zombie Walk
The Thang
Due to the all the Athletic fields being closed we had to stick to the trails.
We hit the XC trails. Every 1:15 minutes we stopped to called exercise.
Merkin x 20
Squats x 20
Plank Jack x 20
CDD x 20
Burpee x 10
Hill Run x 5
Sit ups x 20
I am sure we had a few more.
Mosey to the grassy area by the rock wall for criss cross
sprint the diagonal – exercise – walk corner – sprint diagonal – exercise – walk corner repeat 3 times
exercise 1 Merkin
exercise 2 russian twist
exercise 3 plank jack
Then something Ice9 introduced during the winter
Plank – sprint – plank – sprint x 5 to 8 times. Tough way to end an already beat down workout.
Moleskin
Everyone got involved today calling different exercises during the run and plank station. We covered about 2.5 miles today.
It was good to have Kevorkian (the shrinking man) back with us. He hasn’t missed a beat. Needs to work on his IC counting, the pax got lost a few times. Camacho and Transporter continue to push the pax with their push it to the limits attitude. Way to push the group. Transporter hurt his knee on the hill runs and I believe Camacho had the toughest exercise of the day with the plank up/down 10 counts 5 times. #killedthearms. Armadillo and Witness put in a great effort. If we can get them to go more than once a week they will be in TOP shape in no time.
Thank you Kevorkian for taking us out today.
Thoughts and prays to Heather Meyers and a 12 yr old girl battling cancer.
New site coming Monday July 13th at Nesbit Park. Some of the PAX agreed to do a soft launch June 29th at 5:30. VIP only so come join us. We will unveil the site name next week.
22 of the finest lost all sanity and decided to follow a Kiwi up a hill, twice! The hill is known as Ben Nevis – its big, its there and it just had to be done.
Training to Base Camp
In order to prepare for the ascent the following training was provided in somewhat equal intervals on the leisurely journey to the Ben Nevis basecamp:
The initial ascent
After arriving at base camp it was time to start the ascent, which included:
Second attempt
The order came through for a second attempt a.k.a. repeato. This time oyo and with the top climbers starting back down to relieve the minions below of any further pain of the ascent.
At the bottom 2 minutes of people chair followed by 20 squats.
The Journey Home
Began the mosey home and realized we had another up hill to get back to the AO. At somewhat equal intervals on the way home the following pain was administered:
Time up
Moleskin
A lot was asked and a lot was given without too much dissention. YHC was threatened with physical bodily harm (Dolphin) for the pain being administered on the first ascent and I told him he may want to wait until we completed the second ascent. Despite putting in only 3.5 miles this fine morning it felt like a lot more. The Ballantyne AO’s are starting to build some real athletes and YHC was very thankful to Tolkin, Mic Check, Bean, and Brisket for relieving the rest of us on the second ascent. Also special mention to three new FNG’s Stiff Arm, Pele 2.0, Big Dog.
Again thanks to all and a pleasure to lead.
Outback.
Aye! 7 tough pax ventured into the humidity filled gloom for a weekly dose of The Brave. This week a new 30 minute pre workout – #TheBravest, debuted with 2 pax taking on that challenge. By the end, all the pax were soaked in sweat and ready to kickstart their day.
The Bravest
YHC and Madame Tussaud arrived at 0445 for #The Bravest, a new 30 minute pre workout
Moseyed to Lochness and ran laps of pain around the loch (@1/3 mile)
Lap 1: standard warm-up lap
Lap 2: 20 Derkins, 20 dips, 10 Peter Parker Merkins, 15 Step ups, Bear crawl across field
Lap 3: 15 Derkins, 15 dips, 5 Peter parker Merkins, 10 Step ups
Mosey to fitness trail
Arm walks across parallel bars
AMRAP pull ups (only 5 to 10 but AMRAP sounds better)
Final lap around Loch Ness and back to The Vine at 0515 for launch of The Brave
The Brave
Run the “back way” towards Premier Deck (road paving on Ballantyne Commons)
– Begin Indian Run at Snyder Lance
– Stop for Mary in parking lot across from SPX
– 20 LBCs, 20 Dolly
– Continue Indian Run for Slalom course
– Run one pass of the Serpentine, 20 LBCs
– Continue to Premier Deck and run to the top (Level 5)
Tower of Pain – run down to level, merkins, back to top, LBCs
Round 1:
– Run down to Level 2, 20 Merkins, Run up to top, 20 LBCs
– Run down to Level 4, 20 Merkins, Run up to top, 20 LBCs
Round 2:
– Run down to Level 3, 20 Merkins, Run up to top, 20 LBCs
– Run down to Level 1, 20 Merkins, Run up to top, 20 LBCs
Run back down to Level 1, 20 Merkins on each level (total of 80)
Run back towards The Vine, stopping for 30 LBCs on the way
Detour through Ballantyne Hotel and stop at Wells Fargo lot
Finish off with sprint relay
COT
Moleskin:
– This was TOUGH! YHC was completely smoked at the end but it felt awesome.
– YHC did the disclaimer during the Indian Run. Somehow this seems appropriate for The Brave workout.
– #TheBravest is legit and makes an already tough workout even harder.
– Mileage was around 4.5 miles but it ran like 8 and felt like 15!
Anouncements:
– F3 Dads Saturday 0900 at Beatty Park.
Thanks for letting me lead.
25 men including two FNG’s arose for another British style beatdown at Jevlar today. The local authorities had been tipped off to keep a close eye on the shenanigans going on outside the ABC Store…
THE THANG
Jog around parking lot
16 SSH
10 burpees
16 IW’s
8 burpees
10 merkins in cadence
6 burpees
10 lunges each side
4 burpees
10 peter parker merkins
2 burpees
Jog over to soccer field and partner up
Partner 1 lunge walk to first cone/Partner 2 mountain climbers x 2
Partner 1 sprint to cone 1 and cone 2/Partner 2 Dry Docks x 2
Partner 1 sprint to cone 1, 2, and 3/Partner 2 flutter kicks x 2
Partner 1 bear crawl to cone 1/Partner 2 deck squats x 2
Partner 1 sprint to cone 4/Partner 2 wide arm merkins
Partner 1 sprint to cone 3/Partner 2 regular merkins
Partner 1 sprint to cone 2/Partner 2 military merkins
Partner 1 sprint to cone 1/Partner 2 diamond merkins
Partner 1 sprint up two cones and back one all way to end. Partner 2 follows
Split into 4 groups
Group 1 – tri dips at picnic tables
Group 2 – peoples chair at rock
Group 3 – burpees x 12 (timer)
Group 4 – run hill
Repeato
Jog back to 51 side of field
Jack Webb with LBC’s up to 10
Mosey back to parking lot for merkin wave
COT
YE OLDE MOLESKINE
The city was on the lookout for some trouble makers at Jevlar this morning as 25 unruly gents started the weekend off in the right manner. For those who were at Skunkworks on Tuesday I apologize for my lack of variety but “if it ain’t broke don’t fix it” so it was a similar set up but for the bells – tough warm up, exercises and sprints, plus some Jack Webb to finish.
Mr. Brady was heard saying he wished he’d stayed in bed after the 2nd or 3rd round of burpees in the warm up but he and the other pax dug deep from start to finish. Over to the soccer field and the group to keep up with was Rhapsody, Orange Whip, and Lobster Roll who were absolutely flying between the cones. Our two FNG’s Crime Dog (Bob M) and Toto (Davis R) were hanging tough throughout. The Jack Webb finisher was interrupted by the sprinklers but at that point we were already drenched in sweat so why not just stick it out and enjoy the refreshment? Some were in the firing line more than others…
Thank you for allowing me to lead. Hopefully you got a good jump on the weekend. Remember the last F3 Dads tomorrow at 9am Colonel Beatty Park with Mr. Brady on Q. Keep an eye on Twitter and the website for next week’s workout with it being close to the July 4th weekend. Also with the workout now being at the Arboretum feel free to swing by Chic Fil A right after from 6:30-7:15am . We have a third F group that meets and discusses life, faith, and family and how we can be better men. Sanka was on Q today and lead the discussion on how tough times in our lives may require patience on our part but ultimately produces Godly character. Come and check it out: Proverbs 27:17 states “as iron sharpens iron, and one man sharpens another.” Get around guys that will challenge you and inspire you. Have a great weekend. BD
The big goal today is to keep the heart rate going and let’s enjoy the 70+ dew points. Pull up and a crowd begins to gather and right before we take off, EE rolls up with seconds to spare proving he is no Late Show.
The Thang
Mosey to the end of the parking lot
The COP
SSH x 20
IW x 20
3 count down merkins x 15
Let’s mosey to the elementary school with some backwards running and butt kickers mixed in along the way
Cheese (ie bus) weave. Sprint in between the buses and weave your way through. Got the added surprise that they had doubled up some of the buses so the sprint between was longer than normal. Some chatter on if I had requested that. I’ll neither confirm nor deny but that was a blessing
6 inch leg holds while the group collects.
Lunge walk along the sidewalk to the end of the fence.
Mosey to the playground
Round 1:
Swing Donkey Kicks x 20
Step Ups x 20
Burpee Pull-Ups x 10
1 lap around the track
Plank while the group collects
Round 2:
Swing Donkey Kicks x 25
Steps Ups x 25
Burpee Pull-Ups x 10
1 lap around the track
While the group collects:
Flutters x 10
Dollies x 10
SSH x 20
Mosey to the elementary school wall
BTW with a EE 10 count
BTW with mountain climbers x 10
Native American Run back to the Middle School
As Many Rotations as Possible for basically 8 minutes:
Jump Ups x 20
Merkins x 20
Dips x 20
Mosey to the front of the Middle School
People’s Chair w/ air presses x 50
People’s Chair w/ air presses x 60
Mosey to the parking lot.
All out sprint from Island to Island x 2
Dollies x 10
DONE!
Announcements:
July 4th 10K/5K at Lake Park
Story of Smokey setting up camp in a spot that was 7 foot under water a few hours later. Glad all are safe but you’d have thought we had taught him to always climb hills. Might need some more SV hill/stadium work when he is able to post again.
COT
Moleskine
Great to have Happy and Mayday come back to Overdrive and brought a FNG with them. Welcome to Crab Legs who got so named due to being a FSU grad. Strong work by all three of you and great to see Crab Legs sprinting hard there at the end. Keep posting brothers.
Awesome to have The Count and Squidward join us for the first time at Overdrive. Something changes when you do a 5:30 post. A few more chest hairs sprout out and you realize you are insane but better for it. Be safe on your hiking trip and look forward to seeing you back out in a few weeks. Just make sure you don’t pull a Smokey on this trip (said in brotherly love where love = mocking).
Who is that EE guy showing up? Think it was his first time out since the original Overdrive kickoff. But, he took charge and told his M that she would change her work schedule so he could post more this summer. That’s strong brother though I’m not quite sure that’s how it went down but we’ll roll with it.
Strong work by Shepherd as always. Always thankful for your steadying influence out there that gives that look of ‘You guys are insane’ to know I’ve been pushing you guys good.
Grateful to be able to lead you guys and hope you got exactly what you paid for this morning.
So at 0515 a goodly number of pax were present and thus set off on the now weekly sojourn that is Mountain Goat. Some wondering if it was Billy Goat or Mountain Climber, some even asked how many merkins they could expect today (none) and were promptly informed they may have joined the wrong workout and that Monday, Tuesday or Wednesday were better merkin options at South Charlotte Middle School.
However the pax set off at a moderate warm up pace, intended the warm up the muscles. At first the pax ran in a straight line and as the pax passed through the parking lot Fireman Ed recognized a friend and EH (now Neon) who joined us, then when we got back to the school track we did some dynamic stretching such as the unofficial A51 running Nantan would approve, he may not have approved of the form but the fact that everyone was trying would likely have sufficed. After this now complete warm up, the running around in circles commenced to the beat of YHC and Slim Fast’s beeping watches.
The workout is intended to help keep you at a high level of effort cardio wise over the course of the workout to help develop the cardio capability. YHC could use terms like max V02 and so on but then if pressed to explain would start adding in things like links to running experts and physical engineers and the like.
The pax ran:
2 min at an uncomfortably hard pace followed by
1 min at a recovery jog, ok to walk as needed then
1 min at an uncomfortably hard pace followed by
30 sec at a recovery jog then
30 sec at an uncomfortably hard pace followed by
30 sec at a recovery jog
One of the most hated words in the F3 Lexicon was then invoked 3 times (Repeato) for a total of 4 rounds then a short water break and then 2 more rounds to finish it off. The cool down was intended to be 2 laps but was audibled to one lap for time considerations.
NM:
Geraldo took modifying as needed to an entirely new level, showing up to a running workout with ruck and challenge weight but hey we’re glad you joined us for COT, always welcome!
Site FNG Body Bag was clearly leading the pack followed closely by Hopper, who had he not run hills the day before may have been closer but wow was Body Bag fast (consistently). At one point Body Bag asked YHC if I were a track coach which prompted a round of laughter from both YHC and Hopper. This now of course is the segue to one of YHC’s many soliloquy’s on what F3 has meant, and no more so true on learning how to run and the great amount of encouragement and training that YHC has received from so many pax, and that especially those truly accomplished runners, many of whom have sacrificed many a run of theirs to hang with YHC or offer those words of encouragement or pointers and that no YHC does not and shall not coach track but simply recycle the teaching given from those who legitimately know what they’re doing (you know who you are). Some incredibly strong effort by a number of pax that have come out to get into running, Huggy Bear continues to impress as well as Pele, Fireman Ed hung out with YHC for quite a while and Freedom worried about this being a nightmare declared it only to be a bad dream so welcome all those running FNG’s. Sony and Pele formed a grouping as well to push each other.
Personally good to see Skywalker and his takeout at the end was memorable as they tend to be, thanks brother.
Sound off below to note other accomplishments as there were many out there.
Announcements:
A bunch of Spearhead stuff, they may not run fast but they have no lack of energy to host events, especially those supporting the vet community and others less fortunate.
F3 Dads on Sat, apparently Mr. Brady is leading so no doubt he’ll be sweating, 0900 at Beatty Park
14 PAX including 1 FNG (Gadget – Michael Emig) demonstrated simultaneous collective bad decision making by willfully meeting at Arbo ABC to run 4-6 miles in the middle of a 95+ heat wave!
The plan was simple, although YHC thought the route was discretionary… but Tiger Rag quickly educated me! 4 mile route and 6 mile route. 10 chose the former, 4 the latter. Off we went… that is once Mr. Brady was able to get his shoes and optic yellow socks on…
Excellent job from everyone tonight, especially since this was a double down for most, and triple down for others. I know personally the heat was oppressive, and everyone paced appropriately to not allow the heat to win!
Great to have Gadget (Michael) join us as an FNG. He was EH’d by Butter Maker. We named him at Vintner’s several beverages later — Gadget for Inspector Gadget.
Looked like everyone saved some energy for beverages and 2nd F at Vintner’s. Beverages were cold, and the company was great!
Same time/same place next week!