Mosey to the front parking lot of the school for the warm-up.
SSH x 25 IC
MTC x 20 IC
Squat x 20 IC
Hit the curb for the following
20 Dips
20 Decline Merkins
20 Dips
20 Incline Merkins
People Chair
20 Jabs IC
20 Shoulder press IC
Back to the wall for
20 dips
20 merkins
Run to the other side of the school lot
20 squats
20 Jump lunges
Run to back to the other side for 20 wall toe taps IC
Run back for some abs
LBC x 20 IC
Heals to Heaven x 20 IC
Protractor
Indian run up by the road around to the small rock pile
10 curl to shoulder press
10 goblet squats
Rinse and repeat x 1
Run back to the parking lot for the gauntlet. 5 Cones set up 15 yards apart.
Round 1 10 hand release merkins at each cone then sprint back
Round 2 10 jump squats
Round 3 10 LBC
Round 4 10 Carolina Dry Docks
Round 5 10 LBC
Round 6 5 Merkins
Good group of guys this morning. We had our regulars Transporter, Beano, Atlas. I continue to be impressed with Beano and Atlas’ efforts. Those guys are making huge improvements. Ever since Transporter started F3 he has moved up very quickly as a strong leader. He and I look to put in some extra credit tonight at our kids XC practice. Then we had a few new to the site guys in Jingles and Short Circuit. Short Circuit hit the gauntlet hard today, he was right beside Me and Transporter most of the rounds. I feel like Jingle could join Santa’s sledding team. With the sound his sneakers bring, it sounds like Christmas. I am glad we found some dry pavement today.
Thank you for taking us out Short Circuit.
Upcoming Events:
Mud Run: http://www.ultimatechallengemudrun.org
Beast run: http://www.spartan.com/en/race/find-race
10/10 Dirty Dozen: http://usnwc.org/play/whitewater-race-series/upcoming/dirty-dozen-obstacle-trail-race/
10/17 Fast 5k in Fort Mill Relay Team of 4
After spending the past few weeks concentrating on running (yet still plodding along like a three legged turtle crawling through peanut butter) it was nice to get back to kettlebell and gear workout. As is the case every time YHC has the Q at Olympus, the morning was a grey, dreary, rainy mess. Experience is a fine teacher however, so plans were created and preparations were made to maximize every square inch of the narrow canopy of shelter near the entrance to Elizabeth Lane Elementary. Six of the southland’s stalwarts gathered with aims of increasing strength and stamina while hopefully not getting too soaked.
We began with the perfect pair which consists of kettlebell swings and merkins. Starting with 20 of each exercise we did alternating sets of 19, 18, 17, 16….all the way down to 1. It was long and tedious, but also brutally effective. Following the perfect pair we did a few sprints with jog recoveries in order to keep in constant motion. We then moved on to gear stations which consisted of two minutes of work at the following:
After two rounds through the set of stations we did a 100 block which was 25 reps each of weighted crunches, goblet squats, hammer curls, and triceps extensions. Finding we were a bit ahead of schedule we had time to throw in a 60 block which repeated the circuit dropping the reps to 15.
Outsourced Mary: Since YHC still isn’t 100% comfortable leading Mary in cadence a page was taken from corporate America, shifting the more of the burden from management onto the PAX. Each PAX called a core exercise and led the count so we wound up with flutters with presses, LBCs, pullovers, Louganis, Freddie Mercury, and the one where you hold your legs straight out in front of you and pull them in and out.
Finding that we had three minutes to spare, we took advantage of the multitude of various weights of kettlebells present and performed swings until the clock struck 8, mixing in sets of heavy and light bells to keep things interesting.
Thank you to the regulars of Olympus, as well as welcome to site FNG Blazing Saddles for choosing to come put in some serious work on a morning where the fartsack could not have been more inviting. Next Saturday Olympus will be traveling to The Vet in the Mint Hill region at the request of Chum who used to post regularly with us on Saturdays before taking on a leadership role in growing Mint Hill. They could use some help in growing their numbers as well as working in more Qs so please consider making the trek next Saturday.
11 Men posted for this weekends edition of Outland for soggy beatdown. Turnpike gets the gold star for the week as he arrived early for a three plus mile warm up and then proceeded to pick up the Q for the second half of the beatdown. Strong work brother.
The Thang
Nomadic Warmup COP. Stopping various locations from launch point in the SVMS parking lot, over to SV Elem then finishing over at the playground of Shiloh Elem.
SSH x 35
IW x25
Mountain Climbers x25
Merkins x10
Peoples Chair one knee raised/switch
4 counts Squats x20
She- Hate-Me x 10 mins
Burpee Pullups x 5
Donkey Kicks in Sing x20
Toe Taps x 40 / Step ups x 20
Up and over the parallel bars 2x each way
5 MoM
LBCs x20
Plank x1min
Scissor Crunches x 20
Elevated half crunch and hold x 1min
Turpike takes the helm.
Indian run from Elementary School to the school buses.
Once at school buses time for some Cheese Weave
Plank when complete
Line it up boys time for another Indian Run all the way to the stadium.
Once at the stadium it was time for some Stairway to Seven:
At the bottom 1 Burpee
At the fist stair 1 Incline Merkin
Run to the top of the bleachers complete 1 Squat
Rinse and Repeat until you finish with 7 of each.
Plank when done
Now it’s time to get back line it up boys another Indian Run to where the Shovel Flag is. Well Hairband stopped where the shove flag is usually planted so that is where we stopped.
Since there is still time the PAX lined up on the small track.
Since I heard some chatter during the workout of bear crawls and crab walks it was time to get some of that in.
From the middle to the first turn: Bear Crawl
From the first turn to the second turn crab walk
from the second turn to the third turn lunge walk
From the third turn to end sprint.
Now in honor of it being a wet, rainy day with some time left it would not be a Turnpike rain Q without getting the PAX on their Six and ensure they do not stay dry.
40 LBC’S OYO
In cadence 20 Flutter’s
30 Seconds of Freddy Mercury
Moleskin: Great work by all that rolled out of the warm and cozy fart sack and into the soggy morning for a strong start to the day. We covered a lot of ground this am as we touched down on the grounds of all 4 schools that make up the campus. Extra points to Hairband who made it happen although he’s still recovering from a knee injury.
Announcements:
Drop Thrill: A few announcements have been sent out to the PAX over the past couple of days with updates on Drop Thrill as he was admitted to the hospital a few days ago with a possible Stroke (minor). Grad to announce that the doctors could not find signs of a stroke and there have been DT sightings over that past couple of days since his hospital visit. He seems to be returning to normal but keep our brother in your prayers while he recovers.
OUTLAND CONVERGING ON ANSON COUNTY NEXT WEEKEND. Outland is taking the show on the road next weekend to support Anson County Launch. For those that are interested in riding down together… Clown Car(s) Leave(s) Outland 0600 Sharp. Look for additional details in this week’s email.
It is becoming more and more apparent that DayZero continues to shine even in the busiest times of the year. So busy in fact that the Q is now named the week of…..no planning ahead far in advance. The true depiction of a well oiled machine. 10 pax were eager this AM to find out what Sparkler had in store for them. So we went.
The Thang
Quick lap around the lot.
10 merkins IC
20 IW IC
Indian run around the block back to the grounds
Pick a rock and mosey back to YR
Pyramid: 5/5/10/10/15/15/10/10/5/5 with goblet squats, t-bags, diamonds and cdd’s with 150 yard run x 10
Mosey back to bball court
He/She/You Hate me – 20 overhead press, 20 tri extensions, 20 curls then run a lap x 2
Return rocks and mosey to front of school
10 step ups, 20 decline merkins, 30 dips x 2 then mosey a lap around lot.
Partner up – calf raises while other partner runs a lap x 3
Mary w Dolly x 40 and Rosa x 21
Moleskine
A perfect 10 today. Er’body worked hard. Had zero intentions of doing any field work with the rain so that meant running. Planned on +-3 miles. We got in 4, solely for the A51 Nantan. Always such an honor when he shows up. Blowing doors off folks and letting them know about it. Brought back memories of the BRR (#BrokebackBraceletsOfTheTravelingSisterhood) or whatever the Team She-Male called themselves. Welcome Pulp Fiction, FNG to DayZero. You made the right choice today. #RockIsModerate. Welcome Bounce, FNG to DayZero. He was cursing less than 5 min in. Right in front of TR #awkward. Newest member of Team FastTwitch, Teddy, was out front all morning with Buttermaker not too far behind. Strong work fellas. Flutie Flakes and IH pushed hard all morning. Hops was drooling and Lumberg crushed the calf raises. I think.
Shalom gentlemen.
9 pax including 1 FNG (Victor S: Murtaugh…..originally from Gloverburg, NY….Danny Glover starred as Murtaugh in Lethal Weapon….Victor is now Murtaugh….t-claps to Backdraft on the dubbing) showed up to The Rock for a wet Fall challenge. Nasty rumors began over Twitter last night that The Rock had shut down. Nasty propoganda from our faux foes at Day Zzzzzero! Not to worry Area 51…The Rock is alive and well and will always be pumping (there’s a grapefruit for you Spackler…..you’re welcome)!
YHC noticed we had not recently taken the pax off campus in quite sometime. As beautiful as the Calvary campus is, we needed to stretch the wheels out in the neighboring hoods. So off we went…..
Warm Up in front church courtyard while two dudes tried to find their way into the church and laughed at us working out:
Mosey to Davies Park with a planking at the intersection of Rea and 51. Flipper led LBC’s at Davies while we waited on the six. Cross the street to Windswept. Traffic was treachorous in Windswept due to multiple garage sales going on, but we pushed on. At the intersection of Windswept and Nora’s Path Rd, we paired up. Partner #1 runs to the cul de sac on the west side of Nora’s Path and Partner #2 runs to the cul de sac on the east side of Nora’s Path. Each man does 10 merkins in the cul de sac and when they meet back up at the intersection they complete 20 hand slap merkins. Repeato with heels to heaven in the cul de sac and Fire Mary with partner.
Cross the street back to Davies Park and head to the playground. We tackled rounds of pull-ups-derkins-squats in count of 10-15-20 followed by another round at count of 15-20-25.
Slow mosey to the other side of Davies to the road leading to the dog park. Begin running 80% of mile pace to dog park/rec office, but at each parking lamp (there are at least six), stop for 10 monkey humpers. Plank up at rec office, then turn around and run back to the Davies gate, but this time stop at each lamp for 10 plank jacks.
Begin mosey back to Calvary. Stop at Cary Ridge Drive for 15 OYO jump squats and 15 SSH. Continue mosey to intersection of Rea and 51 and stop for 20 flutter. Mosey the remaining route to the front parking lot of Calvary.
Suicide runs to the first four islands and back.
Mosey to the cars. As YHC checked his Garmin, we were at 3.85 miles. We needed to hit 4 so we made two 100 yardish dashes, followed by a chaser of 35 LBC’s.
That’s a wrap!
Moleskin:
It is days like this that make me extremely proud to be a member of F3 Nation. We had a FNG who gave it his best! Murtaugh did everything the rest of us veterans did, but when he was visibly getting gassed and needed encouragement, I never needed to say a word. Every single pax spoke to him and gave him kudos or slapped him on the back to let him know he wasn’t alone. I never asked any pax to hang with him on runs, but men just stepped up and did it. He kept a smile on his face and kept saying how the workout was “great”, but he would not have done that if not for the other 8 men there who lifted him up. It made me proud. Sweet work Murtaugh and we expect to see you back next Saturday…..The Rock and any other AO will always be open to you and you will always get the same reception!
Flipper…great to have you back after a 5 week IR. It didn’t show!
Harley….thanks as always for exhibiting your quiet, yet effective leadership to the pax.
Backdraft….Aside from creating a great nickname this morning, you killed the workout, too. You claim you’re not a runner, but you were always at the front. #sandbagger.
Ironsides….everytime I work out with you, you look faster and stronger. Unreal!
Jamboree…at one point you commented on how you could barely finish your first workout. Today, we could barely catch you!
Fault Line….Glad to see you at The Rock this morning. I still enjoy swapping same leg BRR stories with you and the pain is beginning to subside, including the “emotional yardsale”.
Boerewors….Thanks for bringing out Murtaugh! He’s a great addition. Good talking South African cuisine with you (is sausage a cuisine?)!
Murtaugh…..you are part of the brotherhood now, man. Keep coming out and you delivered more inspiration for us than we did for you today!
Announcements:
Flipper, thanks for the great prayer in BOM!
Next up is ABBA! That boy does not stop so bring your A game!!
Nine showed up today for a good old fashion bootcamp style work out. Although some were concerned about working in rain, we quickly left the comforts of being dry and launched into a blustery beat down of Burpee and Supine proportions.
Warm up IC:
25 SSH
20 Mountain Climbers
25 IW
20 Reverse Lunges
15 Merkins
Mosey over to Rock wall for a partner work out
60 combined Burpees- Partner runs with rock, 15 Overhead press, runs back.
40 Combined Burpees – Partner runs with rock, 15 Curls, runs back.
15 Individual Burpees- 15 Individual Goblet Squat w rock.
Mosey over to railings for another partner work out
120 Combined Supines- Partner Runs up stairs 15 Merkins
80 Combined Supines- Partner Runs up Stairs 15 Carolina Dry Docks
60 Combined Supines- Partner Runs up Stairs 15 Dimond Push ups
Mosey over to the bridge and Lunge walk across- Mosey over to Short wall
15 Box Jumps
15 Bicycles
15 Dips
10 Box jumps
10 LBC’s
10 Dips
15 Box Jumps
15 LBC’s
15 Dips
Mosey to track for a 2X indian run around-
Mosey under bleachers
15 Modified Supines
15 Carlina DryDocks
15 LBC’s
Rinse & Repeat x 3
Mosey back to rock wall
Team Sit-ups to 40 – Quick mosey back to the front of school for 20 Russian twists
Ye Ole Moleskin
Again, just a good old fashioned boot camp work out with a crew that was not scared of working out in a bit of rain, except for maybe one,,,you know who you are…. I am impressed with Flow and Posse as they are pushing themselves and stepping up their game, no quit attitude! See you all next week for a workout that Camacho and I will put on for a good old fashioned beat down!
Announcements:
Heathers Hero’s Run
http://charlotte.info-komen.org/site/TR/RacefortheCure/CLT_CharlotteAffiliate?pg=entry&fr_id=5686
Mud Run http://www.ultimatechallengemudrun.org
Beast run http://www.spartan.com/en/race/find-race
As much as YHC avoids being cold and wet, this morning was pleasantly refreshing for another installment of Mountain Goat! 7 PAX of questionable intellect shunned an extra hour of sleep to increase their stamina and fortitude… much like a Mountain Goat!
The routine was simple…
1. Disclaimer and stretching
2. Warm-up run to end of Strawberry, then back to 2nd speed bump from school
3. Main Event 30-30-1 Intervals x5 sets –
– Run I-pace for :30 seconds, then recover jog back to start point
– Run I-pace for :30 seconds, then recover jog back to start point
– Run I-Pace for 1:00 minute, then recover jog back to start point
4. Cool-down run to end of Strawberry, return to parking lot… DONE!
Logged 4.5-5.0 miles… excellent job!
Moleskine:
Excellent job this morning! I wasn’t sure how many would attend given the duck-ish weather! 6 decided it wasn’t wet enough to miss!
Welcome to Icicle that has been trying out different workouts this week! Unfortunately Icicle thought we started at 5:30 and had to come find us in the dark. He admitted he wasn’t sure what “30-30-1” was, but after a few sets, I’m sure he wished he HADN’T found us! Seriously, excellent job… you pushed yourself hard!
I continue to see great progress by the PAX that are making this workout regularly… Voodoo, Booyah, Ickey Shuffle, Shockoe Bottom (renamed Venus today)… you guys are awesome!
YHC was honored that Dr. Bratwurst joined us! Thanks for your direct and indirect coaching!
As the good Dr. reiterated today, this goal of this type of workout is to maximize the amount of time you are at the target work effort, I.e at I-pace for this workout. The recovery time is there to allow you to recover enough that each “work” segment can be performed at the target effort. Everyone continues to get comfortable with this type of workout.
As a precursor, we are leading up to running a timed-mile in the next few weeks. For some of you, this will be your first timed mile, at least in a long time! The greatest thing is that the only expectation is that you finish… whatever time it is! Then, you just work to improve that over time! This group is fully ready for this, and I’m already proud of your abilities!
YHC took us out in prayer.
Announcements:
1. Prayer request for Sensei’s wife’s (Julie) grandmother who passed away.
2. Prayer request for Drop Thrill and his speedy recovery.
3. Sign-ups for EO Thirst and Mud Run… see the weekly email.
The weather was not anybody’s friend this morning and on a Friday it would have been easy to call in sick. But when YHC got out of the car this morning, the men of the Brave were waiting. I mean, yeah, they immediately demanded to go to the parking deck, but they were there! And with that, we headed for the deck.
The Thang:
Head for the basement and warm-up. 15 IW, 10 squats, and 10 burpees – all IC, 6 counts on the burpees. Then start the repeat runs from bottom to top with a called exercise at each level.
#1 = 10 merkins per level, #2 = 5 jump squats per, #3 = 10 CDDs per. Perform the exercise on the way down as well so 8 stops total. The idea here is to simulate the mud run by doing a short pain station, then getting right back to race pace and covering more ground.
Next, 4 exercises where we go 3 pillars then run the rest of the length of the straightaway: bear crawls, lunges, broad jumps, more bear crawls.
Next, 3 sets of PAX choice Mary, a run to the top, 3 more sets, another run to the top. Mary exercises were: Russian Twist X 21, Dolly x 21, Toe tap crunch x 20, Flutter x 20, Bicycle x 20 and… I forget what they’re called. Mario or somebody else feel free to comment.
Then Peoples’ chair w/ 50 air presses, sprint one length and back. Then Balls to the Wall, sprint one length and back. Finish with one more run up, 10 merkins per level. Mosey back.
Ye Old Moleskine: Great to have this solid group of regulars out there today and it was an honor to lead. One of the many examples of a workout I would not have gotten this morning if not for F3 and the power of iron sharpening iron. Great job fellas. YHC was surprised to keep having to think of more stuff to call. The pace with which everybody was running the entire deck was terrific.
Announcements: Looking for Q’s at the various Ballantyne workouts. Please reach out to Outback (Bagpipe), Fire Hazard (Brave), and Bean (Stonehenge). For the guys who haven’t Q’d yet, if we don’t hear from you, you’ll be hearing from us!
The Thang:
Circle up/ count off/Warm-up
Mosey to the top of “The Farm” (Huntintowne Farms Hill) for the inaugural “Farm to Table” run.
Fence Jumping Ladder: Jump the split rail and do ascending burpees until you get to 7, OYO (Jump fence, one burpee; Jump fence, 2 burpees…Jump fence, 7 burpees).
100% Sprint back to Huntingtowne Farms Elementary
As Dolly Wood and YHC pulled into the lot this morning @ 0515, we sat in our vehicles waiting to see what the weather would do. For a few minutes we thought it would be an awkward 2 man workout this morning. The pax eventually piled in and the workout began… after we persuaded Tiger Rag to leave his trunk and enter the gloom.
The mosey began down the parking lot towards the sidewalk at the middle of the campus for COP.
SSH – 25, 15 Merkins, Low slow squat – 20, 15 Merkins, IW – 20, 15 Merkins, CCD – 20, 15 Merkins, Peter Parker – 20, 15 Merkins.
Mosey to railing – 15 derkins, repeat.
Mosey down to track. Run 1st lap w 10 Merkins in corner 1, 20 Merkins in corner 2, 10 Merkins corner 3 and 20 Merkins in corner 4. Repeat 3 more times w CCD’s, Merkins, and then CCD’s.
Mosey up behind concession stand – partner up. P1 does Merkins while P2 runs to top playground and does 25 hanging knee ups. Flapjack. Repeat 2 more times w P1 doing Heals to heaven and P2 does 25 Peter Parker’s, and then P1 does Mason twists while P2 does 25 Freddie Mercuries.
Mosey to field and line up on goal line. 100 yrd gasser w 15 Merkins at 50 yrd line. Repeat 3 more times.
Mosey back up top to parking lot stopping by the railing to knock out 2 sets of 15 derkins.
20 burpees upon arrival at the parking lot.
Moleskin-
Right out of the gate Alf was busting guys for their head bobs doing the Derkins. It was going to be a long morning as we only were getting started.
Bull Dog said something about getting his beach body ready for next summer. Only 9 more months to go!
No matter how how hard one tries to knock out Merkins faster than Lobstah Roll it will always be a fail.
Squid and Yedi were dressed identical this morning w their blue nike shirts and black shorts. Both were working hard and killing every minute of the workout.
Great morning – hard work and lots of fun in the gloom. Thanks for allowing me to lead.