Started it off with a run to the goal line and 100 yard side straddle run followed by 100 yard backwards run. Then the standard IWs, Low Slow Squats and Merkins.
Went through some old BBs this week to get a feel for what YHC might want to bring to the crowd at RockZero. Found one by Site Q Boerwors who mentioned the good old days at The Rock of a minimum 3 miles and no burpees so I ran with that.
Thang
Moleskin
We were originally going to take one trip up LC for everyone who did not bring rice for the Calvary Food Collection (minus the 4 extras that YHC brought thinking that would be enough to bring us back down to 3). Luckily, I forgot to ask for rice beforehand. We would probably still be running LC dodging rivers of merlot considering everyone who forgot to bring a bag. You all know who you are (all of you. No, really, it was ALL of you). Lesson learned: Twitter is dead, should’ve used Slack. Luckily, you all have another shot at this next week with Flipper on Q for his 3 Year Anniversary. This time he promises everyone will do 5 burpees after COT for each missing bag of rice. (More on RockZero’s big week next week in the announcement).
The buzz this morning was about the mashed up security truck in the next lot over. Was it sinful teenage joy-riders who took the truck for a spin last night? Perhaps some kind of alcohol fueled hit-and-run incident? An angry Hoover hurling 45lb plates like a discus? Naturally, we moseyed by to satisfy our curiosity and, nope, turns out it was a new security guard who drove into a lightpole (or at least I’m pretty sure that’s what Marlin said he found out). Someone commented he must now be the old security guard. A little bit of a let-down, but luckily we were on our way to the one thing that never lets me down — LC.
Gummy and Semi attempted a revolt as we cut left into Five Knolls. It may have succeeded, but Gummy was already out of breath from complaining so much in COP that he couldn’t put a coherent sentence together. Probably why he got his butt whooped by Marlin on the hills who, wise as he is, didn’t say one full sentence all morning and saved his lungs for the workout. Checkpoint mentioned on the way that he had never been back here before. YHC and SG were quick to tell him he would never forget it although we disagreed on whether that would be because he loved it or hated it. From the way he slayed the hill and beat us all to the finish line, I would say it was the former. Not surprisingly, Checkpoint also toasted us all during the rock/sprint set. Balls to the Wall was a total fail (that ledge on the wall would have been great for hip slappers), but it was so much fun hearing Flipper complain about being dizzy that we went a second round.
A few guys got EC today (and not because they brought rice — see above). Nemo, Flipper and Hoover did a pre-run this morning and Nemo was still tearing it up in every running portion. YHC got him on the hill, but couldn’t keep up in the rock sprints and both Nemo and Ingalls beat us all in the final sprint (although the best part of that was Hoover giving McGee a run for his money for 3rd place). Someone needs to start talking Nemo into a BRR debut. And, speaking of BRR, Teddy was there today. Must have heard it was BRR season (or gotten wind of what Tiger Rag has been saying about him behind his back). We got the hill training started right and, according to the unwritten Free Range team rules, Teddy earned himself another week on the roster.
Other than our FNG, Big Country was the only new face to me today and he killed it the whole workout. Great meeting you and hope to post with you again soon. I left a little bit of mayhem in my rearview as I hustled out of the parking lot to get to a family photo shoot. McGee was in the corner banging out burpees while Flipper scrambled around the base of Northface looking for a stone tablet on which to inscribe the Q rules of the new RockZero before he forgets them. Our FNG, Ingalls, was scratching his head and searching his phone to figure out what in the heck Ingalls actually meant #youngbuck (home-schooled — as in Laura Ingalls Wilder — yeah, took me a while to get it too but the old men seemed to like it). Nemo, ever the friend, was standing beside Ingalls helping him search flicking his ear and taunting him about how he beat him at everything this morning.
Turning the corner I drove alongside Semigloss for a minute as he checked all the locked doors on the church crying out in haiku “But I did the miles, so there should be donuts here, Bushwood has failed me”. Almost to the exit, I passed the tumbleweeds blowing through HighT and Hoover who, after running a 10K and only lifting a rock, was frantically slinging iron and mumbling to himself about soccer arms. Just a regular Saturday at RockZero.
I had a great time this morning and look forward to coming back. Don’t usually do the 7AM thing, but may have to start making an exception. Thanks to Flipper for the invite. And, in all seriousness, consider checking out HighT sometime. We could all use a little more brute strength (believe it or not, it can even make you run better) and, from what I hear, Hoover is about as good a teacher as you can ask for.
Announcements
30 pax showed up for a anniversary Q and a ramp workout thinking they will get more running but got the Cheddar Shreddar delivered on their shoulders with only 1.5 miles
Mosey to top of the deck
Warm Up
Mosey back to the bottom at the deck entrance
First Ramp
Parking lines each pax – scoot to the right line with hands and legs then 1 merkin . Then scoot back to line you started 2 merkins . … back the right line ….3 merkins……do till 10 merkins.
Wheelbarrow: Partner Up and interchange when tired – Straight on the horizontal section of the ramp and then up a ramp
Plankers Delights – This sucked with 30 pax . Basically all pax line up in the line side by side with a plank. From the end of the line one by one comes from the other side. I knew we had 30 so did only one hand slap merkin and do with all till you reach the end of line and then join the line and stay till the rest have completed theirs.
Partner up – Partner 1 does broad jump burpee two the second pillar then run back
Partner 2 does LBCs
Flapjack… Each partner does it thrice
Partner up – Partner 1 does bear crawls to the second pillar and run back
Partner 2 does box cutter
Flapjack… Each partner does it twice
Hop over the planking pax
Pax line up arm length wide and each one from the end jump over the feet of the rest and plank at the end of the line then next guy goes from the start… continue till the line reaches the wall
Mary
Mosey back to base
American Hammer or Russian Twist 10 IC
The main aim for this workout was to make sure we only ascend the deck once and we did just that. Mermaid made sure I was all ready and I was wondering if we can fit all drills in.
The pax had it pretty hard on the Shoulders and YHC didnt really think about that, but just needed something to push them hard. The only reason I put all of those drills cause I keep remembering them from my previous posts.
Starting at base I thought we should probably go from the road just to avoid those parking wood blocks and then get the bus coming out! Then to the mosey to the warm up the deck and the pax got chirpy, I had to know with a bunch of 30 pax they will always be chirpy.
The parking lines with the merkins were pretty hard with the pax pushing hard till 10. Then came the wheelbarrow Private Benjamin gave some good piece of advice – Breath!! The pax showed great strength in reaching two stretches including one uphill.
The Plankers Delight sure did take us out . So note to self never do it with 30 pax unless its a CSAUP. I admit I had to get on my knees a bunch of times. The pax showed great determination and finished it all.
Paperjam decided to try to get to wall quickly as possible to stop the pain of hopping on the rest of the pax legs . Well we made it just fine.
After the workout Margo mentioned this workout should be called the Cheddar Shreddar just because of the sholder beatdown on the unforgiving parking deck flooring.
Big kudos to Toolbag, with his new addition to the family(2.0) just a couple of weeks ago he has kept the determination to post and keep pushing. Remember he has his virgin Q coming up soon at the Big House (July 24th 2017). Do come and support him.
Twitter reactions:
Chelms had to ask for workers comp because of worn out hands. Udder made some fun on his expense. Shoe and Mermaid had some kind words for the workout too, as Mermaid said I gave you’ll the option to modify!
Also bunch of pax thought if Cheddar does not have gloves then they might not need it. Well I hardly use my gloves simply because I don’t remember where I keep them and then if I find them – don’t remember to carry them.
Kudos – Double Check visiting from Asheville – I need to come there and join in
Also this is funny I had to ask Tolkien to help me get through some formatting on this backblast on the F3 nation website( yeah indian guy asking for IT help from Panda!)
As always a great takeout .
Finally I would like to thank you all for supporting me. This is my 3rd year annivesary I need F3 everyday in my life. My life has changed for sure for the better. Newer guys keep coming and veterans in F3 know how good it is. Also you realize the fellowship (2nd F) is so much important for our lives. Sad Clown Syndrome is real and we need to be there. I have counted on my F3 brothers on help too. Just recently I had a little extra arguments(to put it nicely!) with the M (wife) , I sought help from a F3 brother and it was great to have a friend and a brother to help me with great advice see where I can improve on my relationship with my wife and we are all good now. So guys feel free to reach out to a fellow pax or a site Q for some advice or direction if you need at any point in your life , they will surely get you to the right person (Contact Mario or PaperJam for F3-Search and Rescue)
If you see me outside hanging out im always EHing (not too successful yet) but keep trying to get more pax to join F3 and pushing more to the next step (to Q) .Previously SilverBullet (from F3 Isotope) pushed me to join F3 and we drove about 30 min in no traffic in the early mornings to Mad Scientist. There they have a tradition of the pax who introduces you gets to select your name (I am Cheddar because im always late and SilverBullet states – second mouse gets the cheese , first mouse gets trapped) Now im loving it.
Also not to forget 3rd F – Faith we do have some many of those post (e.g. Timekeeper) make ourselves better in life and be better community leaders and support all others.
Alright that’s my 3 cents for a 3 year anniversary . Cheddar out
Bring Peatnut Butter (crunchy or creamy) next week Food Drive – Calvary Church – Contact Mermaid, Udder or Margo
Run Stopper on Q next week – Centurion (June 16th 2017)
McHorsey Monday Post (Claiming to be the hardest workout – Need approval from Brave/Centurion) – Bring Rice Tomato , Tomato Sauce
Q school was today (6/10/17) – Was at the ABC store – great place to keep one
Speed for Need : initiative to raise awareness and donations for special kids with disabilities Contact JRR Tolkien or follow on twitter @F3SPEEDFORNEED
http://f3nation.com/2017/05/12/speedforneed/
Well democracy is one of the things that makes this country great. Democracy consists of four key elements: (a) A political system for choosing and replacing the government through free and fair elections (b) The active participation of the people, as citizens, in politics and civic life; (c) Protection of the human rights of all citizens, and (d) A rule of law, in which the laws and procedures apply equally to all citizens. More to come on how this may be appropriate for a country, but not a group of ruthless, sweaty brutes.
Thanks to Nard Dog for organizing the pre-run, who in turn opted out of the pre-run. Tiger Rag set a blazing 7min pace for a muggy 2.5. We returned back to the launch point to 12 glum faces…make that 14 as Frehley’s and Cul-de-sac rolled in with the beautiful park job parking on the center of the line #compactspace(s). YHC gave a quick disclaimer as Cheddar ran up and 17 took to the asphalt up towards the Bull Ring.
Warm-Up
The Thang-a-lang
Mosey up to the bull-ring
Mosey back down towards the fitness trail stopping on the way for:
At the fitness trail break into partners and into 2 different groups:
Group 1:
Group 2:
Back up the hill towards the parking lot outside of Loch Ness for:
Mosey over to Stone Mountain Grill….and this is where democracy failed
Moleskin
Solid group this morning, YHC was glad to have a Saturday free from baby duty to hit Stonehenge and the best coffeeteria around. Thanks for the invite Nard Dog and Wild Turkey and for watching the six (ND). 3.3 miles covered this morning in a fairly tight group, great work pushing yourselves to chase the man in front of you. Camaraderie is one of the underrated things about F3 and it was strong this morning. Dwayne Wade may have looked like a Haitain drug lord at the NBA game last night in his getup but definitely takes a back seat to the side boob tattered beater that Fireman Ed was sporting at COT. Enjoyed it fellas!
Announcements
Over and Out
-GENERAL
YHC got the idea a couple weeks ago to incorporate some football into the workout. Most workouts are not conducive to flying objects (too early, too dark out, too short). But early sunlight and 60 minute Saturday…this was the chance! Thanks to Commish for lending the balls/cones. Although I’m a lifelong Packer fan for some reason I literally had a dream last night that I met Charlie Joiner (Chargers WR of 70s/80s) weird.
12 Pax, 6 footballs. Rules throughout: if you drop it or someone causes you to fumble then you do 5 plank jacks. Any incomplete pass means 3 burpees for both intended receiver and QB.
Disclaimer given. Special mention of tackling waiver! (Loogie!). Comment to FNG of “it’s usually not this silly” (ah, just wait!)
Mosey to Blakeney playground.
-plank jacks.
-merkins
-Bulgarian Ball Busters
-arm circles (warm up those QB arms)
Mosey across lots with butt kicks, side shuffle both sides, backward, high knees.
Wall behind Old Navy:
– hop/climb wall, then back down 3 burpees (x10)
Mosey up road, stop for air squats. Mosey further stop for planks. Mosey to playground/field.
QB/Passing Lines (2 groups/lines). Each should QB their entire line at least once. Dropping/fumbling penalty applies.
-deep out routes.
-flag/post route.
-go/fade route (all you’ve got!)
(Far too much fun seemed to be had for this to actually be a workout right?!)
DB/LB coverage drills. Each must QB and DB/LB.
“Get depth, sink those hips, catch it, take it to the house!!!”
To playset:
-7 pull-ups, 10 jump squats (x3)
(Nice ups Flo-Jo!)
Partner up for mosey back, but must do so with passing ball “leap frog” like. Dropping/fumble rules apply, “pay up” burpee penalties at rock pile. Pick lifting rock:
-squats 9
-triceps 15
-triple Lindy 10
Mosey down hill- stop a couple times on way back for Peter Parker, Flutter, Heals, Plank, 6 inches, Al Gore, etc
Back to base:
-A little Mary
-20 Merkins (OYO) done!
Moleskin:
GREAT job by all. Seemed some extra pep in steps today. Funny what happens when we are able to run around with footballs – guys seem to revert back to 13 year old self (except FNG Flo-Jo, son of Lock Box, who is in fact currently his 13 year old self). High stepping, Loogie tackling Paper Jam (who was especially nimble today). Mighty Mite would be a great fullback. Chopper has TE written all over him (soft hands and probably the catch of the day), Fredo, Twinkle Toes and Lock Box ran hard and excellent routes, J Wow and Honey Badger gave all they’ve got and were excellent, Heartbreaker could be Christian McCaffrey.
YHC brought old football card tokens for each Pax to commemorate the day (Charlie Joiner went to Chopper- others got Lynn Dickey, Harry Carson, Mel Blount, Eric Dickerson, and random 80’s Packers). Thanks for playing along I hope it was a good workout and a fraction of the fun I had was had by all.
Next week V-Q for Chopper!!!! Heartbreaker has Bagpipe (Tues) Fredo has Maul (Wed). Thanks Loogie for takeout.
20 PAX gathered at the Vine parking lot on Tuesday morning to see if the Site Q would actually show to the workout in June 2017. Turns out he did show, so let’s head out for an Interval-pace workout with the 21 PAX in tow.
The THANG:
Moleskin:
25 Pax (YHC thinks he skipped one, so sound off if I missed you!) posted to Rebel Yell under ideal conditions. A little crisp, not too humid, a perfect morning for a @$$ kicking. Fredo has become quite the glutton for punishment, having experienced YHC’s brick paver parking deck workout. The non-runners in the pax need to get off MySpace and invest in a Twitter account. YHC promised some miles, and some (painful) miles we got. YHC doesn’t think this is the way that most people start their birthdays, and that’s why we love Market Timer (happy birthday, brother). Disclaimer given. Here’s how each one of the pax in attendance got better:
Mosey to Speed Bump Alley behind HT/Target for a warm up. Do 2 burpees at each of the 6 speed bumps and collect in the lot south of Target and do Imperial Walkers until the 6 arrives. Mosey through the Starbucks parking lot to the lot behind Chick Fil-A. SSH IC, LSS IC, Merkins IC, LBCs IC.
Mosey to the corner of Rea and Ballantyne Commons for the main event:
Triple Nickel. Start at Rea/BC – run to BC/Elm, do 5 burpees. Run back to Rea/BC and do 5 HR merkins. Repeato 4 more times.
Mosey back to launch lot, stopping a few times to collect the 6. First time we did Dolly, Rosalita, and Flutter. 2nd time we did Freddy Mercury, merkins, LBCs, and Protractor. Done. About 3.4 miles covered for the leaders.
Mole-skinny
Strong group out there today. More running than usual for Rebel Yell, and the non-runners in the group really pushed through and gave their all. On the north side of BC, Beaker and Morning After were leading the group, with Heartbreaker, Fredo, Market Timer, and YHC right behind. On the other side, Doc was killing it, as usual. Strong group behind him with Bucky, Tagalong, Shrink Wrap, and Crab Cake.
Heartbreaker likened this to a Murderhorn Triple Nickel. A number of pax commented that they didn’t realize there was as much of an incline here as there is. YHC hand’t noticed it either, until recently, and I’ve been anxiously waiting for the next RY Q to use it. It takes a special sort of suck to make burpees feel like a break. If YHC wasn’t sucking so much wind, I’m sure I would have noticed a number of dirty glares. Ignorance is bliss in this case. This sucked.
Happy birthday to Market Timer. Please keep his family in your prayers as his father begins chemo today for esophageal cancer. Thanks for the take-out today, MT
Fire Marshall Bill and Strawberry are launching a 3rd F each Thursday after RY. More of a discussion group than a Bible or book study. Try it out if you can make it one morning.
Bucky is Qing da Vinci. He was begging pax to come hang out with him. Sounds like he needs a friend.
Until next time: Goonie out.
A “small” crowd of 15 PAX gathered at Matthews Elementary for this week’s installment of #F3Peak51.
The Thang
Mosey around the front yard of FBC Matthews down the street to the FBC Matthews parking lot which was SLAMMED this morning. We got through a COP that included burpees on your own and some one legged Side Straddle Hops. Slim-Fast renamed them Stanky Leg Side Straddle Hops because they look funny but knock out a dozen or so and you won’t be laughing. Following COP we moseyed to the bus lot for partner work.
Partner 1 does suicides whilst Partner 2 does oblique LBCs. Flapjack.
Do it once more on the other side and flapjack again.
Four Corners. Corner 1 – 10 Merkins. Corner 2 – 20 Squats. Corner 3 – 15 Dips Corner 4 – 10 Lunges on each leg.
Do that Four times, circle up for a quick plank session then mosey back to the school parking lot for Yoga.
Wide Legged Forward bend with an iso stretch on each hamstring followed by DEEP runners lunge and pigeon.
Moleskine
We’ve had big numbers this Spring at Peak. 25 is about our average so it was weird to only have 15 this morning but it was a good veteran crowd that allowed us to freestyle a bit and get after it.
Was nice to have Drano at Peak this morning.
Solid work from everyone this morning. T-Claps to Slim-Fast for the SubstiQ a few weeks ago when I had a sick kid at home.
Announcements
RED Shirts are available for Pre-Order.
Horsey McHorse Arse Mondays at 0515 McAlpine Greenway at the Old Bell Entrance. GREAT HILL for BRR Training.
Speaking of BRR Training .. Ghostrunner is Thursdays 1930 at Arbo to run the hills of Raintree. Saturday Java Run at Devil’s Turn Starbuck’s 0700. Sunday Rumrunner typically around 0600 but check the twitters/slacks for details.
MASH has his VQ next week. It’s his last appearance before heading back to the Air Force Academy. I expect it will suck so you should definitely post.
15 hearty souls mustered in the cool, crisp autumn gloom at OP Elementary for another Thursday morning edition of Hydra. No SF…I think DK or 49’er still have the Hydra SF. Nevertheless, we launched after a feeble disclaimer from YHC…not that any of the pax were listening.
The Thang & Ye Olde Moleskine
Bugeater, yes that Bugeater (former and original Hydra Tri-site Q), was among the pax. Reached out to him Tuesday and after a delayed HC, he said he was in and that YHC could pick him up. So here’s the rest of the story: YHC texted him Tuesday night, and he said the invite was tempting; but no HC. Wednesday at about 1pm, YHC gets the HC text from the #happynebraskan. Turns out, Bug sent the text immediately following his biometric screening at work. In his words, “the vital signs were not good Hops”. T-claps to Bug for posting; glad to have you back in the gloom.
So this leads me to a larger point. When’s the last time you EH’d a pax that hasn’t posted in a while or an FNG? Perhaps their vital signs are not good, and they don’t even know it. And I’m not strictly referring to blood pressure, HDL, etc. What about the other vital signs in a man’s life? Emotionally? Relationally? Spiritually? Socially? Check in with someone today brothers. EH him. Do it.
On to The Thang:
We ran around the back of OP to the bus lot for COP
IW x 20 IC
H-R Merkin x 20 IC
MC x 20 IC
Slow squat x 20 IC
Slow flutter x 20 IC
Run over to the Methodist church, and each pax grabs a rock from the creekside. Haze took forever; think he broke out his adze to chisel & polish one to his liking. Mine was too heavy, so I spiked at it some point during the exercises and reduced the weight by 20’ish%.
Walk with rock overhead to back of church lot.
Partner up for 2 rounds of the following:
P1 runs to road & back, P2 does tricep extension. Flapjack.
Also did bicep curls #poolandbeachseason, flutter press & squats
Plankarama with alternating leg lifts x 10 IC. T-claps to Puddin’ for correctly calling these the Dancing Chilcutt. I think even LaRhonda complained about this one. It’s rarely called but always effective.
Pickup aforementioned rocks, overhead and mosey around the church stopping at each street lamp on the right for 5 burpees OYO.
Redeposit rocks in the creek bed. I think Haze kept his….Marge might have as well. Wolfman, Jet Fuel and Puddin’ ate theirs.
Plankorama including some Southern Gentleman, Yankee Aggressor & Christian Laettner.
Run back to OP.
People’s Chair w/overhead press x 25 IC
Run to field and partner up again for:
Old school sit-ups x 20 with partner holding feet in plank. Flapjack. Rinse & Repeat with 15 reps.
Prairie Fire Mary x10L x10C x 10R. Flapjack.
Lunge walk 50 yards. AYG run 40 yards to end of field. Do the same thing coming back.
Circle up for 6 MoM.
American Hammer x 13 IC
Makthar N’Djaiye x 13 IC
Cumberland County Viaduct (OF COURSE!) x13R & x 13L IC. Flapjack.
6-count Burpee x 8? IC. On this one, IH exclaimed, “that’s just a regular burpee!” Exactly, did you not see the form on the OYO burpees earlier?!! Champagne would have been fuming and perhaps spiked his rock on some pax performing the flying squirrel.
Done. Mosey back for COT. Hannibal ably took us out.
Another solid performance by the Hydra pax. Hope the bootcamp format didn’t disappoint those who fancy themselves as runners. That workout’s down the road and entitled Devils Turn. Even in “BRR Season” which seems to span 6-7 months, bootcamp workouts shouldn’t be 3.5-4 miles. Aye?! No idea how far we went frankly. Forgot my watch and borrowed Bug’s. Much obliged brother. Pele offered his, but YHC apparently was choosy while begging and didn’t want to use his. Cobains.
Some other sundry observations from this morning:
It was eerily quiet without Gummy and Spackler among the pax. Wolfman’s verbosity knows no bounds…but that’s in the form of one-on-one banter not sarcastic, acidic mumblechatter.
YHC, for the 2nd time in a few weeks, forgot the last pax in COT during name-a-rama. Haze was my victim this morning. Cobains. Made sure to include you in the pax list.
Appreciated LaRhonda asking about the derivation of several of the exercise names. While the derivation is a mystery to many except Dredd, I appreciated his youthful, eager inquisition.
I should probably get to work now. Good work men. It is a blessing to Q the pax every time I do it….and even more so without the “encouragement” from Gummy and Spackler.
Did you know you can’t spell Thursday without H-Y-D-R-A?
Announcements:
Speed for Need – first official/Inaugural F3 race is The @RFYL 🇺🇸American 4-miler on July 4th. check @F3speedforneed on Twitter or f3nation.com for details.
So after spending hours planning out my VQ several months ago and leading a few other workouts I’ve gotten to the point where I procrastinate and finally plan my workout late the night before. Despite my delay in planning, a full body workout was planned and executed!
Warm-up:
The Thang:
2. Mosey to parking lot for and alternate sandbag carry and LBCs.
3. 10 squats with sandbags x2.
4. COT – YHC with the Takeout
The Moleskin
Today was a slow start numbers-wise, but we made up for it with effort. With the pre-run, we managed to get in 5+ miles and a ton of work. Hopefully, this is just the start of bigger and better things for Fat Camp. With the new format and the Fat Boy coming this summer (see Announcements below), I have a feeling that it is.
Despite the possibility of last nights “activities” coming up, Kirby put in a solid effort and even showed up for round 2 of the pre-run! General never seems to get enough workout in and showed up for both pre-runs and the work out. Bounty Hunter was blazing the trail and set a great pace for the rest of us. I think that my Q today must have been below the intensity of the unstoppable Haggis as he arrived early for pre-workout pull ups and continued to do post-workout pull ups. I guess I gotta step it up next time!
Announcements
~Fallout