Warmup:
Lap around track
SSH x 20 IC
IW x 20 IC
The Thang:
Divide in to 4 groups for the Starfish
Round 1 (10 of each exercise)
Plankorama
Round 2 (20 of each exercise)
Plankorama
Round 3 (30 of each exercise)
Plankorama
Jack Webb ladder
Lap around the track to warm the knees back up
Up to the blue door
Wall sits
Down to field for suicides every 10 yards and back all the way to 100
Done.
Moleskin
What to do when your Q gets cancelled from weather? Swap with Countertop who was coming back from an injury and was willing to push his Q out a week!
Let’s go!
#Hairband mile around the parking lot.
Grab your kettlebells and circle up for COP.
COP
SSH x 10
Imperial Walkers x 15
Low Slow Squats x 20 or so, not really sure. #Mumblechatter > Counting
The Thang
Describe proper form for a kettlebell swing something along the lines of:
“The kettlebell swing is a violent expression/explosion of the hips, one of the few you can get away with outside of the bedroom without getting in trouble.” (I think I read that somewhere)
I may have shocked Shepherd with that one. Then a reminder of disclaimer, I am not a professional in action… or words obviously. #stillFunny
20 kettlebell swings then 20 merkins,
19 kettlebell swings then 19 merkins
and so on down the ladder to 1 and 1.
Seemed better on paper, sucked in real life. #Hairbandmile audible called around the 13 mark, this was also about the time I hear Zip call out “You need to call this Man Down in the backblast!”
By the way, 210 swings and 210 merkins. #strong
Once done partner up and get on the line…
P1 runs to island do called exercise and run back
P2 called kettlebell exercise at line then flapjack until # of called reps is complete.
Round 1:
KB Squat Thrusters to 100
20 LBCs at island
Round 2:
KB Curls to 50
10 squats at island
Round 3:
KB tricep extension to 50
10 SSH at island
3MOM
kb flutter press x 15
Dolly x 15
Rosalita x 15
DONE!
COT
Moleskin
First of all I know we all agree it was awesome having Zip back out in the #gloom with us! We have missed your mumble chatter and glad you are back brother!
We have talked about slowly transitioning to a gear workout for Overdrive… this was NOT a slow transition workout. #SorryNotSorry
But seriously the kettlebell swing is often considered one of the best exercises for your body and with the other things I threw in it really was a complete body workout.
We need Q’s to start getting signed up again now that we are in a new year and when we say gear it does not need to be limited to kettlebells. CT has the firehose (battle ropes) we have some (and are getting more) tires, I can always bring a ruck for something and running can be mixed in. Don’t fear the gear! In the beginning we can still do much of what we have done in the past but incorporate some gear. CT and I can talk about it more as we keep moving forward.
Thanks for taking us out Shep!
So Horsehead said I took the foot of the gas pedal today. “It was good, but not as hard as your other Q’s” My apologies to the 18 men of Kevlar if it was too light for you today, see Horsehead and Bulldog for your money back. Apparently it’s tough to get a good workout in without a bunch of added weight, so maybe next time the sandbags and plates will come back out like the DZ Massacre 2 weeks ago. Then again, maybe not. I like to keep it unpredictable.
The Thang:
Extra long circle of pain around the campus. Mosey with stops for Merkins, Wide Arm Merkins, Plank Jacks, Mountain Climbers, Ski Abs, and Diamond Merkins. Pretty much all planking things to get the shoulders ready.
Grab a rock by the school entrance. A crappy lightweight selection of rocks for sure. All the good rocks in the woods have been replaced by the shell of a new school. This is a travesty, I mean really, what is better contribution to society? A school to teach the children of our community or a pile of big drainage rocks we can lift once a week? Hands down its the rocks.
Take the rock to the top of the hill by the church perform called exercise, run to the church, perform another called exercise and back to the top of the hill for another exercise. We also took a trip over to the Tennis Pagoda or whatever that building is.
Things we did – Curls, overhead presses, tricep extensions, chest presses (a bunch because the rocks were light), Flutter with rock, Louganis with rock, jump squats, calf raises, lunges, peoples chair, suicides sprints along cones with merkins, dips, derkins, and maybe some other stuff.
Return rocks and finish the last minute with Dolly’s.
Moleskine:
Pretty simple weinke today. Run up and down the hill with exercises at top and bottom keeping the heart rate high the whole time. My original plan was to cadence count the whole thing to keep everyone honest, but I’ve been fighting a bit of a cold which made breathing and counting too much after 25 minutes. OYO counts were set for the 2nd half of the workout.
Also planned on making more trips to the Pagoda than just one, but some combination of Spackler, Puddin Pop, and others turned the Pagoda into one of Hitler’s Third Reich gas chambers. Immediate evacuation was required in the face of eminent death.
Rhapsody and Orange Whip were out in front all morning with a solid pace up the hills. Young blood must help, plus a lot of the veteran’s were nursing some injuries. Bulldog had knee problems, Simba’s getting over a busted paw, Spackler’s back is so bad he is already considering shutting it down for the year, Horsehead has god-awful socks, Floor Slapper is stuck with his wife’s headband, and Brown’s got a nasty case of the man-boobs.
Pop-tart gets extra credit for either carrying his rock back and forth up the hill or finding a new, larger rock somewhere on the course. Who really knows where it came from.
Thanks to Squid for the send off.
That was fun, let’s do it again next week.
Alf
The Brave is and should be known as a tough workout. Madame T reached out to make sure YHC was good for today and requested a high degree of difficulty. Reached into the grey matter into the “Sucked really bad” file, and, what do you know, Alf’s Day Zero Q popped up in my search. Gathered all my “gear” on hand at the casa: 2 40lb cinder blocks, 2 25lb dumbells, a 35lb KB, and a 40lb KB. Unloaded them, counted off as 1 and 2s, disclaimed crew, and off we went.
Mosey down Brixham to Bull Ring lot
COP
SSH x 10 IC
Merkin x 10 IC
Diamond Merkin x 10 IC
Up Bally Corp to the bridge. TARGET. Chair plank. 10 Tuck Jump Burpee OYO (Turkee)
Back down Bally Corp. Left at exercise trail. Enter left at Loch Ness and back to our tokens at launch lot.
Get with your team. Each team of 8 and 9 tasked with getting 3 tokens to TARGET. Choose route at own discretion or discretion of the rabbit. Chair plank. Grab the tokens and move them to the hotel parking lot adjacent to Loch Ness.
Construction Mile
Start at Bally Corp 1. Run to 2. 20 Derkin. Run around to 1. 5 Box Jump Burpee. Repeat x 2 for 3 laps. Plank series to regroup followed by Merkin x 20 IC. Mosey over tokens.
Mary
Flutter x 10 IC/hold/Dolly x 10 IC/hold/Heels to Heaven x 10 IC/hold
Grab tokens and return them to launch lot. Plank.
Mosey up Conlan Circle past Starbucks and up to top of parking deck. Jump Squat OYO to regroup.
Burp and Merk
Burpee with 1 Merkin. Burpee with 2 Merkin. Add 1 Merkin per rep to 10. Down stairs to basement level.
Plank Start Sprints
Low plank/RLH: up one full level (2 inclines)
6 inches/LLH: up one full level
Low plank/RAH/RLH: up to top
Mosey back down ramps, cross road, down Conlan to launch
COT
Moleskin
Strong SOB crew today. Good energy and encouragement of teammates during token carries, which, obviously, YHC shamelessly stole from Alf. Thank you sir. Haggis, Frasier, Bean, FH, Pebbles, Jrr, Cable Guy, Ringer pushing on the pace. Whole crew just crushed this one. Strong work men. Utah was killing it today. Flew by me with a token and on the last sprint. Getting stronger and faster. Keep pushing. Pebbles toted an extra 13lb in the weight vest. Cane, MT, Champagne, Frehleys, Outback, Wingman, Mighty Mite all pushing hard for 60. Great to lead this strong group. Thank you for the opportunity.
Announcements
Black Diamond workout (HARD) coming to SOB land. Pebbles is your guy to get more info.
Family Picnic 2/20/2016: Anne Springs Close. Bean is your guy for more info.
9 answered the weekly call to prove their mettle with metal. The plan called for providing the men with a solid met-con beatdown while allowing them the opportunity to push the weights higher than usual.
The Thang:
COP:
Supersets:
Metal Mary:
Pax Choice: (10 or 11 exercises chosen by pax as we went around the circle)
Freakin’ Done!
COT
Announcements:
Metalic Moleskine:
YHC’s only hope is that the workout sucked as much for you and you’re as sore today as him. The challenge today was to encourage the pax to push a heavier bell, keeping the reps more moderate. For YHC, at least, it was a little too much – either too much bell or too many reps or not enough standing around (rest). I thought I went up one bell size (24-to-28kg) for most of the workout, but upon reflection, the last time I ran a workout like this it was with a 20kg. That’s too big a jump and explains why, with 15 minutes to go, YHC was smoked! Hopefully your bell choice was better.
The pax choice was an unplanned audible, as we blew through the weinke 10 minutes faster than expected, but it did give each pax the opportunity to fill in with any areas/exercises they wanted to hit harder.
Given YHC’s afore mentioned smokage, not much of the mumblechatter is recalled, other than:
Thanks for the honor, gents.
Aye.
Eleven strong men gathered at CCHS for an early start to the weekend. I think Mermaid was Q’ing at the Brave but maybe he saw the pre-blast and opted for the moderate workout.
The Thang:
COP – 10 burpees OYO, 10 SSH, 10 burpees OYO, 10 mountain climbers, 10 jumping lunges, 10 merkins
Grab two pavers (aka bricks) from Q’s SUV and head out. Jog to base of Palentine for Bermuda Triangle.
Loop was from top of Palentine to corner of office building then to street and then back down to base of Palentine for 1 circuit . Started with 5 push presses while in squat position at top of Palentine, 5 merkins and 5 squats at office building, and 5 jumping lunges at street – 1 circuit. Increase counts by 5 each circuit and completed 5 circuits (25 on last circuit for NS State grads).
A few minutes of Mary while PAX gathers with flutter, Rosalita, and sit-ups with one foot on a knee (don’t remember what those are called).
Jog back to CCHS and over to parking deck. Take the stairs up to level 4 and gather at barrier in middle. Three sets of decline merkins and dips – 10, 15, 20.
Jog down the ramps stopping at each level for 20 push presses at ends and 20 jumping lunges in the middle. Complete deck work with a few sprints along with the longest and funniest 10 count yet performed by Icky.
Jog over to parking lot to drop off pavers behind bushes (for future use) and finish with 10 burpees (Icky favorite).
Naked Moleskin:
Purple Haze is in the Centurion Hall of Fame for coming up with the Bermuda Triangle about a year ago. We “enhanced” it today by adding the pavers to jack up the heart rate even further. PAX was lucking there was construction on other side of office building that cut our distance down a bit.
Rachel was an FNG to Centurion but led the pax in the circuit work. Hope to see you back often to push us. Lorax was near the front so maybe he was just sizing up the new guy for future reference. YHC was able to stay in front of Abacus (unlike at the last 10K) so I think he saves his best for big crowds. All the PAX finished the circuit and yes, my form was perfect on every exercise.
As always, loved the workout and the fellowship. Great group of men.
Announcements
Still trying to figure out how to partner with school (Mermaid staying on me like a doting mother – #accountability) but getting replies has been difficult. I may have to drive over to Runstopper’s house to get him to reply (anyone seen him – you know, the old guy that is strong but real slow). Hops suggest campus clean up and we will consider all options. Maybe we just take 5 minutes after each workout to police the parking lots.
Find some F3 men and get out in the community and make an impact. There are plenty of options already or you can create something new and exciting.
For you night owls… here is the pre-blast for the workout that will happen before most of you read this!
We will have some long intervals and short intervals, but the main thing is we will vary pace… so use the calculator to determine your appropriate pace: http://www.runsmartproject.com/calculator/
The workout will be:
1. Warm-Up/Stretching
2. 800×2 at T-Pace, with 400 recovery after each
3. 400×4 at I-Pace, with 400 recovery after each
4. 100×8 at R-Pace, with 100 recovery after each
5. Cool Down/Stretch
Looking forward to seeing everyone in the AM! Slim Fast
11 shook it out, zipped it up and came prepared to battle Hydra this AM. You are welcome.
Thang
Partner up for CMIYC to Harris Teeter with dry dogs on your break
Circle up at The Lodge for COP
SSH x 30
Merkins x 15
IW x 20
CMIYC back to school with diamonds on your break and meet back at the jungle gym
Same partners complete the exercises of the MURPH in combined fashion. One partner runs up to Rea and back while other completes exercise and flap jack
100 pull ups
200 merkins
300 squats
Done. No time for Mary. Somewhere around 3 miles put in this morning.
The Moleskine
Good thing I was reminded yesterday by my pals that I had the Q today at Hydra bc neither site Q bothered to give YHC a heads up. Which was good bc it has been awhile since I’ve had to Q so I wanted to make sure it was a good one, nice and planned out. So I told the M yesterday that I needed to go check out a site around 4pm to make sure I delivered the #PAIN. Flew right past Old Prov and went straight to early #HDHH. Don’t act like you’ve never done it. Some of the best ideas come over beers.
There is no better time kill then running to Harris Teeter and back with a bit of COP in between. And she’ll get you a bit winded of course.
Not sure Bounce ever caught his partner Buttermaker, atleast I know he didn’t on the way back from HT. Butter just had that eat #$%@ grin on his face #proud
Heard a huge sigh of relief from IH when the MURPH was called at the playground which dissipated quickly when he heard the running wasn’t over
Both Queen and IH had no issues with the pull ups it seemed…..
Although neither did Puddin or Bounce. I still see the fresh manure stains on your backs from the supines gentlemen
I am going to need to see security cam footage to go back and check Marge’s form on the squats. While everyone else was combined at 160ish reps I heard him tell his partner he had just knocked out 160 on his own. Then again, maybe I was doing too much talking.
Chime in if you heard or saw anything else funny or relevant.
Announcements
For fear of being run over by the lunch lady, I don’t recommend huddling up in the parking lot at Hydra for prayer post 6:20am. She must have passed 30 empty spots before peeling into the one right next to us. Calm your tiats lady.
Ten men circled up in the parking lot of the greenway to decide what direction we were going since our captain of #F3DevilsTurn had 2.0 duty.
After a few seconds of discussion Haggis spoke up and said #TheDangerZone route since the hills happened last week. I felt that was a great call thinking it would not be as bad. But guess what there is a long hill on #TheDangerZone. By the time we ran the distance up Rea towards the #TheDangerZone Mr. Brady had joined us as well as Zeiger. I may have misspelled that but that is the best I can do.
On the way up to #TheDangerZone Haggis threw out a plan instead of just running distance. Some of the Pax took to the idea and others set out at a tempo pace. Those that choose the interval run did some Brat inspired exercises as best we could without Brat and then set off. The idea Haggis had was run one mile followed by three minutes of recovery. The first three sets was Haggis, Gumbo and myself. Haggis put it out there that he was going for a six minute mile pace.
All and all at some point most of the pax joined in on the interval run.
Observations: The Mouth sandbags when he says he did not have a good run. He looked fine to me. Stone Cold despite getting over a cold was pushing hard and did not stop except to respect oncoming traffic (wise). Hairball decided to set a blistering pace since he was doing just one lap of the #TheDangerZone. He and Gerber were out front and they were not going to be caught. Stump Hugger had another successful negotiation of the mud on Rea Rd. Way to overcome those past demons. Also great job running with Zeiger. I know he is new to F3 but in a quick time has shown how strong he is on the runs. Gerber is fast! Long strides and quick turnover. He is a great addition to Ultra team from Area 51 heading down for the Palmetto in March. I have a feeling my team will not be seeing them much with Slim Fast, Dory, Sensei, Mermaid, Sacagawea and Mr. Brady. Speaking of Mr. Brady he was getting it done. In his usual Mr. Brady self came rolling in right after time to start was called. He quickly caught up. Despite recovering from an injury he continues to be a beast. Gumbo took the challenge of all four miles. He is getting stronger and never looks like he is in pain. Strange Brew is just flat out faster. I made the comment that one of the last times we did this section he came in after time because he wanted to get two full rotations. This time no problem. That is some serious shaving of time. Great work. Another example of pushing yourself and being around other men that push it makes a huge difference. Lastly Haggis always takes the #RedPill. I think he invented the #RedPill. He is always thinking of a way to push his limits and be better. A great example for all of us. It goes without saying he is fast.
Announcements: Sign up for the Go Jen Go 5K. March 5th at 8:00am at the symphony park in SouthPark. Great course and family friendly event. Incredible foundation that does a lot of work for people that need support and advocacy with cancer. The link to sign up is at gojengo.org
Thanks for Honeybee’s leadership with #F3DevilsTurn
Enjoy your day and rest up for your next post.
When: 1-28-16
Qic: Sloppy
PAX: GOP, Milkshake, Wojo, Funny Farm, Meru, Ball Boy, Becky, Gronk (FNG – Jason), Bald Eagle (FNG – Scott), Sloppy
Today we tried to start a fire by bringing the burn to our legs. I think we lit a fire or two! Some of them may have been in our bellies (still working off some of those Holiday pounds), but everyone fought through it and finished strong. 2 FNG’s showed up, worked hard, and finished. Great job to the 9 HIMs at the Soppy Pax this morning.
Warm up – circle up in the front parking lot – SSH X 20, Squats X 20
The Thang
The Firestarter – Still circled up
The Slow Burn – Mosey to the portico
The Burning coals – Mosey to the top of the Valley for Partner carries – Carry through the Valley (Gone Away Rd) to Red Barn Rd. (325 yards). Switch off as needed. 10 Partner derkins when you get to the other side. Plank it out till the 6
Mosey at 5k pace to the Park fence – 8/10ths of a mile
The Backdraft – Eleven’s with Burpees and Fence Jumps – 55 of each if you did them all
A Fair amount of Merlot was “almost” splashed – including my own, but the pax held it together.
The Bonfire – Mosey to the bottom of the Farm 7/10ths of a mile- Plank it out till the 6.
“Farm to Table” – Sprint up the Farm (lurker) to Tall Oaks (280 yards) – Hold table til the 6. Slow 30 Count by Milkshake.
Sprint to the Virtual Flag (500 yards).
Endex
COT
GOP – Brought us out.
Thanks guys for a great morning. Warmer! Not just because of all the Fire metaphors. It was actually warmer than it has been at 40 degrees. Lastly, I’m glad I sit on a balance ball in my office because I’m pretty sure my A** is gonna be soar in the morning. Peace