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PreBlast Commitment 8/13/16

Once the Pax got used to the musical musings of YHC’s Q’ing, it almost seemed appreciated and fun.  Well, we can’t have that!  F3 is about pain, glorious pain!

If you’ve seen the intro clip on the F3 site, it says that there’ll be no “…meathead with a clipboard counting reps…”.  Yep, I’m gonna be that meathead with a clipboard.  Rep counting will be optional.

“So…you’re bringing a clipboard?  Way to twist things up, Posse!” (looks at others to see if they are ready for an early start of Coffeeteria at Chick-fil-a…)

Immediately after circling up at 0630, we’ll mosey to the upper side parking lot.  You will pick your own number, 2 – X.  Then we will pick a rock to be our friend for the day.

Ranger (2.0) will be the first to lead the workout.  Then we go in order, from #2 on.  How do you know what to do?  Why, using this handy, dandy Alphabetical Workout™!
https://1drv.ms/b/s!AvSLSuraQsuNgQHgFlD37PtVwymd

Don’t worry about printing out your own copy; I’ll have 2 of them – on clipboards.

Say #2 is Transporter.  He’ll be able to pick from any of the exercises in the T row, R row, A row, etc.
The sheet is broken up into columns of:

  • Abs
  • “Regular” exercises
  • Partner exercises
  • Ways to get from point A to point B
  • Rock exercises
  • Combos (2 or more exercises combined, like Jack Webb or 4 Corners).  

Yes, it is every exercise we’ve ever done.
Yes, I did have to turn off spell checker for some exercises to work in certain places. #GreatIdeaPoorlyDone

  • You only need to pick one exercise from that letter; you don’t need to use the whole row.
  • If it is a cadence count exercise, but you don’t want to be the cadence caller, then Ranger will take care of that.
  • Depending on the number of Pax attending will determine how many letters of each man we use.  In the above example, we’ll stop at TRANS, for obvious reasons.
  • You can use any combination of your letters.  For example, Popeye could just use PEE.
  • Mosey’s and wall work are wild cards.  Anyone can use them at anytime.
  • Notice up top that there are modifiers, if we need to get out of a rut.

Sure, there may be some exercise duplication; think of it as rounds of work.

Let’s see how this struggle between randomness and restrictions play out in the gloom.

A 6-pack for all ages

19 men, including five 2.0s, traded watching Olympic events on TV to grab a front row seat for another great event, Bottlecap’s VQ.  YHC would be serving 6-packs in the gloom, but unfortunately not of the soda or beer variety

First twist (off) of the morning was the normal parking lot being taped off.  Good thing Ole McDonald cleared the sleep out of his eyes early enough to realize he was looking at crime scene tape on his windshield.

The music got fired up, disclaimer, and other sarcastic comments, were given as we got into the COP . . .

SSH x 24

Merkins x 12

Peter Parker x 12

Imperial Squakkers x 18

Mosey with music around the school to outhouse building with a 6-pack of Burpees mixed in along the way.  6 cones were set-up along walkway.  Sticking with the soda/beer pack theme, YHC started delivering the 6-packs (take off of The Beast):

6 reps at 6 cones, repeat with 6 different exercises

R1 – Merkins

R2 – WW2 sit-ups

R3 – Squat Jumps

R4 – Scorpion Dry Docks

R5 – J-Lo’s

R6 – Jump Lunges

In between sets, some Mary while the PAX rolled in.  Heard several complaints of skinned elbows and knees trying to get up from a few exercises.  Let’s hope Dasher’s nipples are ok after he went shirtless.

After a much needed 10-count, mosey up to school benches for a 6-pack of interval work.  45 second AMRAP

Derkins

Air Chair with low walk

Plank with reverse flutters

Dips

Speed Skaters with ground touch

J-Lo’s

YHC definitely got some digs on the music selection.  Ole McDonald apparently doesn’t have Flo-Rida radio as one of his favorite Pandora stations.  And Popeye likes One Direction as suspected

Mosey back to parking lot for some Mary.  The Olympic theme was blasting which no Patriotic PAX can grumble about this time of year.  Had PAX call exercises for a 6-pack of each.  Dasher closed with a Baker’s Dozen (not sure where he buys his beer at).

Lots of 2.0s showed up today and brought the HOT pace   Great work Flipper, Landshark, Ranger, 6-string, and Toast pushing the group.  There was a lot of tremendous effort laid out there today by all the PAX; nice job pushing and finishing each exercise.  It was an honor to lead such a great group of guys and crack open a few 6-packs along the way.  Thanks for taking us out Gator Cub.

 

Co Q beatdown

The invite was made to Q and no one stepped up so the threat was made that Doc an I were going to make them hate our q. Doc warned the group the co-q was not going to have any rests,,,and they didn’t

WU:40 SSH, 10 Merkins, 20 Plank Jacks, 10 Merkins, 20 IW

The Thang:

Doc Q

Doc started the beat down with some simple yet un relenting light pole work.  5 Light poles 10 Merkins each pole, sprint to the 6 pole for some active recovery of SSH,  2 x 10 Carolina DD with, 3x around 5 diamond merkins per pole with some SSH, at this point.  Then the hand off

 

Transporter Q

Started out with mosey to “the Frack Hill”  for 7’s, Squats at the bottom, Burbees’ at the top with a run up the hill backwards.  Mosey around school and grab some wall for a quick people’s chair and lets throw in some air presses while were at it.  Mosey over to the benches behind the school 15 dips 15 Derkins and 50 american hammers. That about all we had time for with the jog back to home base.

Moleskin:  Transporter- Im impressed with Mcfly, Biff and Gigawatt,  they jump in with both feet and don’t waiver.  First week and they have been to every work out. Keep it going men.. Other than that it appeared to be a real quiet morning the beatdown started with Doc pushing the pace so there was not much chatter this morning, my guess is that everyone appreciated the beatdown.

Announcements:

Children’s Attention Home-  Fundraiser September 24th (See Rockwell for Tickets) Link  http://attentionhome.org/deepintheheart

F3 Sanctuary-  7:30 Westley Chapel Brooklyn pizza- Act like men

24 Armed Meathead Monster Spotted Getting Stronger

12 meatheads posted this morning to get stronger.  This is how they did it:

THE THANG

5:30 struck.  Short disclaimer and we began…

 

MIC CHECK:  Tom Petty, The Fix

SSH x 10 IC, IW x10 IC, Mountain Climber x 10 IC, Prying Squat X 1 OYO

 

OPENING ACT:  Chuck Berry, R.E.M., Steppenwolf, Bryan Adams, John Fogerty

SINGLE BELLS

5 then 10 reps of each:

2 Handed Swing

High Pull Left/Right

2 Handed Swing

Snatch Left/Right

2 Handed Swing

Lawn Mower Left/Right

2 Handed Swing

1 Arm Overhead Reverse Lunge Left/Right

2 Handed Swing

Merkins

 

HEADLINER:  Scorpions, KISS, Twisted Sister, Survivor, R.E.M.

DOUBLE BELLS

P-1 Called Exercise, P -2 Merkins (Wide arm, Regular, Diamond, repeat), then flap jack

5 then 10 reps of each

Double Swing

Double High Pull

Double Snatch

Double Row

Double Squat

Double Press

 

ENCORE:  Funktown America, Grand Funk Railroad, Dire Straits

FARMER CARRY CIRCLE OF ABDOMINAL PAIN (METAL MARY)

Pax took turns walking around circle while farmer carrying 2 – 40 lb KBs

All other Pax did called exercises

Lot’s of Flutter Press (flutter kicks while pressing KB)

Lot’s of Louganis

A touch of Planking

(A touch of Confusion)

 

AFTER PARTY:  Creedence Clearwater Revival

3 minutes of Double KB Exercise of Choice – OYO (or stand around and stare at the Q)

6:14 and we were done (Q owes you 1 minute)

 

COT:  Take out by Bulldog

 

ANNOUNCEMENTS:  

F3 Golf tomorrow

F3 Pool Party Aug 20

Meathead 2 year Anniversary next week – High Tide on Q – don’t want to miss it!

 

BACKSTAGE PASS:

NAKED MOLESKINE:

Great group of guys out there this morning, working hard.  Nice mix of veteran PAX and newer PAX, as well as a few young guys to bring down our average age quite a bit. Not much mumble chatter was heard.  Maybe that was because YHC was close to the speaker, or maybe that was because he was trying not to get lost, despite the index card at his feet.  YHC forgot about the 2 handed swings planned after each exercise until about half way done with the first round.  We tried to catch up a little, but you are free to complete these at home if you feel slighted.  Also, YHC forgot about the P2 Merkins for a bit, but nobody really seemed to care.

The plan was to get a good overall body warmup with the first half, and then really push ourselves with the doubles.  Music was “upped” to heaver metal since we were swinging heavier metal. Despite having an even 12 PAX, somehow YHC ended up without a partner. #Iwillsurvive (or maybe) #AllyouF3brothersaremypartners sounds better.  Didn’t matter really.  All YHC has to say about the doubles is that everyone kept pushing to finish their reps.  Not much modification was seen.  Some odd grunts and moans and breaths were heard during the double snatches.  At least some of the PAX were using some really heavy looking KBs this morning. #Meatheads.  YHC remembered some sage advice prior to his VQ and used lighter KBs so as not to fail in front of the PAX today.

The whole “take turns with a farmer carry around the circle while the rest of us do ab exercises and then pass off to the next person” didn’t go so well.  I’ll just leave it at that.  #Confusion.  #QFail.  YHC will say that this was supposed to be a nice wind down and picked tunes to represent the celebration of just finishing some hard double KB work.  However, 3/4 through the ab exercises and they seemed harder than the double snatches.  Finally just gave up and offered option to do a few more double KB exercises #10minutesistoolongformetalmary.  Due to a combination of missing a few reps of 2 handed swings early on and iron men PAX who just kept going without long breaks, we simply finished faster than expected.  Hence the prolonged metal mary and awkward ending.  Look out for next time #alreadyhavesomeideas.

Thanks to HT and Brown for the chance to lead you fine men today.  It was an honor and a pleasure.    I know I’m stronger because of it.

Unthemed Workout

17 of the finest men in South Charlotte joined YHC for an unthemed workout that involved some hills, burpees, core work, plyo, and squat progressions. As usual, YHC’s cadence and other commands were breathy and broken; marvel the large group at the Maul was able to figure out what was going on. Here’s how it went down:

Warm

  • Quick Mosey to the Kabob Grill Parking Lot
  • 30 SSH IC
  • 10 Good Mornings IC
  • 10 Merkins IC
  • 10 Low Slow Squat IC
  • 30 SealJacks IC

McThang

Mosey
  • Mosey out to Elm street on the sidewalk behind the theatre.
  • 15 Burpees
5 Rounds of Hill
  • 50 LBCs on the sidewalk,
  • Run Down the Grass Hill to the pavement behind the target.
  • 50 Supermans
  • Run Up the Grass hill to the sidewalk on elm street.
  • decreasing rep count on each by 10 each time until doing 10 reps
Mosey
  • Run the Hill 2 more times.
  • Mosey the longish way around (down elm to Rea, turn left)
  • 15 Burpees OYO
  • Mosey to the fountain behind Chipotle (the place, not the dude)
2 Rounds of Running & Wall Stations
  • Count off into groups of 3 (Group 1 triggers the switch)
    • 1: Run lap around the buildings
    • 2: Dips on the fountain wall.
    • 3: Double-Box Jumps on the walls that have two steps (jump up to small first step, then to large second step. That’s one rep)
  • Do this so each person hits each station twice.
Squat Progressions
  • At the Fountains:

    • Hold the bottom of a squat (Al Gore I think this is called)
    • On Q count, 10 civilian count squats with irregular timing (all rest at the bottom)
    • Holllddd the bottooommm (10 count, Fahvra)
  • Mosey towards launch point, Stop at Wendy’s for some J.B.C’s more squat progressions.
    • Hold the bottom of the squat.
    • On Q call, perform a “burpo”. Repeat X 4, “resting” for a few seconds each time in the bottom of squat position.

      NOTE: “burpo” is a low burpee. Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat. Sound off below if there is another F3 name for the thing.

  • Continue mosey towards launch point, Stop at Firebirds front lot for a tenderloin salad, more squat progressions.

    • Hold the bottom of a squat.
    • On Q call, perform a jump up (part 2 of a burpee), landing in the squat position. Repeat X 4, “resting” for a few seconds in the bottom squat position.
  • Continue mosey towards launch point, stopping at Firebird’s side lot for lobster mac n cheese more squat progressions.

    • Hold the bottom of a squat.
    • On Q call, perform a “burpo”, land in bottom of squat, then a jump up, land in bottom of squat. Repeat X 4. That’s a burpee.
  • Mosey back to launch point.
Mary Moon
  • Plank. 6 inches
  • 5 Plank-jack in cadence whilst at 6 inches.
  • 20 flutter IC (hands above head)
  • Plank. 6 inches
  • 10 Plank-jack in cadence whilst at 6 inches.
  • 20 LBC IC
  • Plank. 6 inches
  • 15 Plank-jack in cadence whilst at 6 inches.
  • Endex

Mole

Good mix of speedsters and muscled work horses out at the Maul this morning. We only covered about 1.7 miles, but they were quality miles of hills and post-squat moseying. The air was thick and hot; most of us were sweating before the warm-up started. Good efforts by all on the hills, sorry for the ridiculous looking supermans in front of the loading docks. Pretty sure one of the good ole boys on the docks said, “Wut de hail? Hair thay come aginn!”; at least it wasn’t monkey humpers facing Rea Rd. Fahvra and Teddy seemed to be the leaders in the clubhouse on the Hill work, well done dudes. Solid work from all 3 groups during the Wall work by Chipotle (the place not the dude, though Chippy seemed to have renewed vigor while staring at his name on the wall across from him #dadjoke). Too many quality individual efforts from everyone to remember, but a fist bump for Loogie; way to post and give it your all when most would stay home on injured reserve. Well done. Thanks all for putting up with some awkward counting on the squat progressions. Frehley’s, glad your hip didn’t explode on the squats as you feared; perhaps a daily regimen of Monkey Humpers in the front driveway could help loosen that up. (and loosen things up with the neighbors)

Welcome new guy, Mark Campbell, Bisque (EHed by brother, “Chowder”). Solid work today, go tell your bro in MECA that you crushed your first workout and will be back again. I expect a co-authored, “Chicken Soup for the PAX Soul” literary work by EOY.

Squid and Mic Check, thanks for tag teaming the closing prayer. Loogie, hope all goes well at the doc.

Argonaut Out.

Announcements

  • See Newsletter.
  • FNG, Bisque.

PB: BD – Sandbag Madness

The next Black Diamond will launch on Monday 7/25 at 5:15 AM from Indian Land Elementary. We will do a lot of sandbag work and will cover some ground. If you have a sandbag, please bring it with you (I recommend 40-75 lbs — mine will be ~50). If you don’t have a bag come anyway, we’ve got you covered — just let me know if you can (comment below or @F3ThinMint or cbingram@gmail.com) so I can get a count and bring extras/plan accordingly.

What is Black Diamond? In short, a roaming, generally non-FNG friendly and high-intensity workout. Longer version here: http://f3nation.com/2016/02/03/pre-blast-black-diamond-sob-land-launch-2102016/

Any and all PAX are welcome. If you are looking for a challenge to start off your week and don’t mind spilling a little merlot, rest up on Sunday and come ready to work for the full 60 minutes.

Yes, Indian Land is a haul for some of you South Charlotte/Ballantyne PAX (YHC included), but it’s a great AO and you’ll get the chance to do something a little different and (hopefully) work out with some of our brothers from around The Fort that you might not usually see. If you’re from one of The Fort regions, we will be in your backyard so come on out for something new.

If you’ve read this far and are still interested, get out and post. It will be the best worst time you have all week.

2nd F breakfast after at DiDees Diner (home of PowWow) down the road if there is interest.

INFIDELITY @ Commitment

Several SOB’s cheated on their regular Saturday AO’s (YHC included) and hooked up with the regular F3 Union County faithful covering 3.1 miles during an hour of obstacle course training @ Commitment.  With the OCR Spartan Race Super Asheville quickly approaching (August 6th), the objective of the day was to work on legs via hill climbing & quick bursts of speed on the track, core work on the bleachers, grip strength under the bleachers, and FOCUS with the bucket-pong game.  Two new Strava Segments were created (thanks Argonaut), and the challenge has been set for UC PAX to best the new SOB records in future workouts. All in all it was a challenging day of sprinting, backwards hill climbs, fingertip pull-ups, crushing abdominal work, with a element of fun with the bucket-pong.

THE THANG

* Disclaimer given by YHC, no wasting time with circle-up warmup exercises, go do SSH at home with your 2.0s… we’re heading OFF CAMPUS!  Consider the .5 mile downhill mosey off campus south on Weddington Road as your warmup.

  1. Segment Hunting (sprints): AYG sprints up two newly created Strava Segments each roughly .25 miles long and varying grades of elevation up to 8%. Mild recovery in-between and Mary waiting for the  PAX to regroup.
    1. Segment #1: “The Deal Junior” (Camden Drive): 3.6% avg elevation grade (Leader: JRR Tolkien 0:54 which is 5:04min/mi pace). This is the first cul-de-sac south of Weddington Road
    2. Segment #2: “The Deal” (Deal Road): 4.7% avg elevation grade (Leader: Mario 1:03 which is 5:04min/mi pace). This is the first main road south of Weddington HS leading back up towards the baseball fields.
  2. Hill Work: behind the baseball fields back at the AO, PAX run Forwards down the steep hill to the baseball fence, and BACKWARDS up to the top of the the steep hill behind several trees or objects, 7-10X total (YHC can’t remember… but wasn’t easy). For being fastest on this segment, Doc McStuffins won the pleasure of running back to the start to pick up the coupons for us. Mary while wait for the 6, and mosey a roundabout way to find a way to get onto the track.
  3. Bucket-Pong Games (grip, abs, sprinting): After completion of called exercises, PAX (broken up into 7 teams of two) would have the opportunity to toss a ping-pong ball into a Lowe’s Bucket from about 8′ away to get a point for their team if they made the shot. At the end of the exercise when YHC called time, team with highest # of points was exempt from 5 burpees, which all other PAX needed to perform.
    1. Called Exercise #1: Fingertip pull-ups under bleachers. Each PAX alternated executing 5 pull-ups on the wet upwards slanting 2″ beams supporting the bleachers. Once 10 pull-ups were performed, the team would be allowed 1 shot at the bucket. Modifications were done by pax to find a regular pull-up bar, supine pull-ups on the lower beams, and everything in-between. After what YHC saw (#KidRocktryingtodie)… thankfully no injuries… whew!
    2. Called Exercise #2: Alternating 25 Ab-crunches on bleachers and/or 10 Bruce Lee Dragon Flags for 5 minutes (no bucket pong). See the real thing here:   https://www.youtube.com/watch?v=_mf_TLDVwIs
    3. Called Exercise #3: 100m sprints around the bend on the track. One partner sprints the 200m bend in the track, tosses a ball into the bucket on the other end, and sprints back, flapjack and hand off relay baton. Partner planks while waiting.
    4. Called Exercise #4: Partner wheelbarrow up the concrete bleachers of the track. Each partner crawls up the stairs twice.
  4. Mosey back to flagpole for COT, YHC with the takeout.

MOLESKINE

Well, it was almost a disaster.  Plans to run the bleachers were dashed by a downpour of rain the night before.  Also cross off pushing a 300lb weight sled in the lot with the ground so slick. Rumors of the track being closed and the football field off-limit were mostly substantiated, so cross off goal-post rope climb pull-ups.  Grrrr. That’s ok… we found some new stuff to do nevertheless.  Great work for a Saturday by all PAX! Couple of observations…

  • Transporter may or may not have delivered a ‘load’ right before the backwards hill climb segment.  My only question, since he was donning his Spartan T-shirt is, would a real Spartan run off to drop a deuce in the middle of a battle? Probably not… but thanks for sparing the PAX. You are ready for Asheville my man… see you out there
  • Cornhole used his NCAA Athlete Creighton University of Omaha, Nebraska Tennis Team Triceps to wheelbarrow Brutus Popeye up the concrete stairs not once… but TWICE (with no injury to either man.) Popeye returned the favor, and supported Olive-Oil’s Cornhole’s legs with ease.
  • Pogo worked hard, and unique YHC apparently had enough gas in the tank after the workout to still be able to double-down at F3 Dads and nail a few 2.0s with dodgeballs for another hour! #DaddyElevatorsucks!
  • Doc McStuffens was YHC partner for the day, and is like my ‘brother from a different mother’ when YHC found out that his arm tattoo was done at the same place as mine, Immortal Images.  As mentioned above, Doc crushed the hill climbs, and is also Spartan ready.
  • Argonaut beat the pants off YHC in ‘The Deal’ hill segment*, which actually may or may not have happened since Strava is the official record keeper.  YHC has been very impressed with Argonaut’s leadership in F3 and for those of you who have not attended his Q’s, you 100% need to for a well-organized beat-down.
  • It looks like Uncle Phil has got a thing for the SOB’s as he’s posted 2X in row at Commitment after being site FNG last week. Solid work out there today, and feel free to join the rest of the SOB’s in SOBland anytime!
  • Newsflash… Kid Rock is a sponsored athlete. That’s right, someone gave him a couple of cheap and ugly free t-shirts and now he has to hashtag their company on Facebook 36 times a day.  Haha #Tolkienisjealous. Some solid mumble chatter during the ab exercises had the PAX actually believing that his sponsor was Pokemon Go, to which Damascus quickly pulled out his cellphone to spot the Picachu. Turns out he was just snapping some shots of Kid Rock’s 8 pack for YHC’s motivation wall #secretABmirer Great work out there fellas.
  • Young Mario seemed to be running all day… his legs up the racing segments (2nd and 1st respectively) and his mouth the rest of the time.  He had the gall to criticize YHC on Bruce Lee’s  dragon flag exercises! Dude, YHC was doing the best Bruce Lee impression out of everyone! (facial looks… not exercise form).
  • YHC spotted Snowflake with a funny look on his face when it was announced we were going off campus, and heard him whispering he might consider regulating the open signup genius to prevent any more shenaniganizers like YHC from Q’ing @ his AO.  As always, Snowflake crushed the exercises just like he did during the Black diamond workout. 
  • Dirty Bird pushed hard the entire time, didn’t dog ANY of the exercises, and had a burst of speed heading back to COT.  Keep up the good work man.
  • Shop Dog showed he was ready for the upcoming Spartan Races and even sported the official headband. Hoping when I get into my 50’s I can be as fit as he.
  • Great time at coffeeteeria with you men. But now I know the secret to UC domination appears to be 2 packs of salsa mixed with scrambled eggs at Chik-Fil-A.

Thanks Snowflake and Ice9 for the opportunity to lead @ Commitment, where YHC really believes this is one of the best AOs in F3 Nation for its versatility and leadership.  Great hanging out with my F3 Nation bothers in Union County, don’t be shy to change it up and post in SOBland anytime as well.

SYITG ~ J.R.R. Tolkien

ANNOUNCEMENTS

  • Ragnar Trail Relay Race @ Anne Springs Close Greenway, SC on Oct 7/8 2016… JRR Tolkien is pleading, challenging, praying, hoping, taunting, imploring you Union County PAX to join many teams in F3 Nation for the event.  Create your own Union County team, or contact me ASAP to join one of the SOB/A51 teams as there are only a few spots remaining before we need to create a new 8-man team. Great 2nd F opportunity…. not an event exclusively for runners. Just be able to run 3mi, 5mi, and 8 mi loops at any pace with a central hangout point over 24 hr period. Message me on Twitter @JRRTolkienF3
  • Spartan Race Asheville… if you would like to camp with your F3 brothers, YHC has reserved a drive-up campsite free of charge to you) with facilities that is 15min away from the race venue. Msg me for details and to HC.
  • F3 Dads NFL Play 60 cancelled this weekend.  Stay tuned for future dates for F3 Dads in SOBland or A51
  • Talk to Transporter about a great 3rd F opportunity coming up

Hot and Heavy on 7/9 with F3’s Finest

Q: Squid

In Attendance:

Abacus

Cold Cuts

O’Tannnenbaum

Joker

Slap Shot

Lobster Roll

Donkey Kong

Hugie Bear

 

Warm Up:

Side Straddle Hop (20)

Ski Jumps (20)

Tire Jumps (20)

Imperial Walkers (20)

Black Top Meltdown:

Line up a breast atop of the parking lot; Hold Squat (low) for long 5 count, then Long Jump, then 5 Merkins, finish with a Burpie – Repeat until the end of parking lot.

On Track:

Partner Exercise; Partner 1 runs one side of the track; Partner 2 runs the other, meet at the top of the track; Partner 1 holds the feet of Partner 2 (Plank Position) while Partner 2 does 25 real Sit Ups; Run to other end of the track and Flapjack (3 Rounds)

Partner Exercise: Partner 1 runs one side of the track; Partner 2 runs the other, meet at the top of the track for 20 Hand Slap Merkins; Run to the other end of the track and Flapjack (1 Round).

Black Top Meltdown 2:

Line up a breast atop of the parking lot; Lunge Walk until Q calls exercise (15 Right Hand Merkins; Left Hand Merkins, and 15 Diamond Merkins).

4 Minute Burn:

All start in Plank Position; First: Left Elbow to Left Knee, then Right Elbow to Right Knee, then Peter Parkers (fast pace), then Mountain Climbers; Repeat for 4 Minutes without rest (1 Round).

Into the Woods:

Start with 20 Step Ups or Jump Ups, then run a lap, then 10 Skull Crushers (2 Rounds).

Pull Up Challenge:

Partner Exercise; Partner 1 does 1 full set of three types of Pull Ups to failure (Shoulder Length Pull Ups; Knuckles Up, then Close Grip Pull Ups; Palm Up, then Hands Together Pull Ups; Knuckles Up) Partner 2 does Little Baby Crunches until Partner 1 is finished, then flapjack (1 round).

Absolutely (AB Work) Good Times:

Heels to Heaven (20)

Feet to Heaven (20)

Flutters (20)

Knee to Chest (Right; 10)

Knee to Chest (Left; 10)

Dollies (20)

Superman Crunches (20)

Side Bends (Left; 20)

Side Bends (Right; 20)

Russian Twists (20)

 

 

 

 

TUB… I mean TUG-O-WAR Games @ Stonehenge

SUMMARY

13 slackers ducked the hard workouts: Black Diamond @ The Bruthaship, a beatdown by guest SOB Q Argonaut @ Commitment, was that it? Wait one more….  DaVinci @ Blakeney SOB Dads with the handsome Honey “Tiny Dancer” Bee on Q.  Instead they showed up at Stonehenge for a few easy exercises over less than 3 miles, some nerf gun target practice, tug-o-war games, and most importantly the coffeeteria, led by YHC. See, not every workout by YHC is a killer fellas! Especially when YHC is waaaay out of shape and can’t Q anything hard nowadays 🙁

THE THANG

  1. Quick disclaimer, and then mosey to Lochness for a couple of leg and core exercises on the seating wall. Exercises were called out one after another, and 5 burpees were to be performed in-between exercises with no rest. PAX made it through the following exercises:
  • Single leg squat on the seating wall (10 each leg, 20 total)
  • Lay down on wall, feet stay flat on ground, perform full-situp, jump so knees touch elbows (10 reps)
  • 50 American Hammers (25 each side, 50 total)
  • Bulgarian squats: back foot on wall, lower that leg down to ground (10 reps per leg, 20 total)
  • Hip slappers on building wall, modify with feet on seating wall for slackers (23 in cadence counts)
  • Slow squat, and explosion jump up on top of seating wall (10 reps total)
  • On your 6, reach hands for opp ankle with leg straight, lifting back off ground (20 in cadence counts)

*rest of exercises were forward lunges, back lunges and full-situps, but they were all scrapped by YHC due to excessive complaining about PAX legs being sore thanks to One-Niner’s workout at The Brave the prior day #youhadtobetheretoknowIguess*

2. Mosey to the reservoir across from the pond next to The Bull Ring, run DOWN each steep hill to the water’s edge, and run backwards UP hill and around each of the 20+ shrubs / trees that surround the reservoir. 1 lap was enough…

*PAX thank Mario for skipping a whole bunch of trees so that a few were missed, blaming it on the dry-needling he had done on him TWO DAYS AGO*

3) Mosey to the ‘Say Cheese’ segment which is the pond just south of the Bull Ring for the final two exercises. After a quick disclaimer* by YHC regarding the called exercise, which involved shooting my kid’s Nerf Foam Pellet Guns at a target, PAX raced up the hill, and around the entire pond vs. a partner that was of similar speed. The winner would shoot the gun at the target, if the target was HIT the shooter would perform LESS of a called exercise (racing partner do MORE), and if the target was MISSED, then the shooter would do MORE of a called exercise (racing parter do LESS).

  • Round 1: CDDs (10 HIT / 20 MISS)
  • Round 2: Hand Release Merkins (10 HIT / 20 MISS)
  • Round 3: Reverse Burpees (5 HIT / 10 MISS)

*Disclaimer: YHC has the workout planned while in Roswell, New Mexico last week, where YHC shot his first handgun and shotgun, and BEFORE the horrific shootings that have happened 3 days in a row (Wild Turkey can vouch). Disclaimer was given, and thoughts for victims and our Nation were spoken, before this exercise was called, as to recognize and not trivialize the events, but still have some big boy fun.*

4) Tug-o-War… 12 PAX remain after 777 leaves to Double-Down @ Davinci.  Partner up in somewhat even pairs by size. First person / team to drag the rope and the midpoint market past their cone, WINS!!!

  • Team Competition: 2 PAX vs 2 PAX
  • Individual Competition: 1 vs 1 … “mano e mano”

5) Mosey or in YHC case, drive truck back, to The Vine Am Kitchen parking lot for COT & YHC with the takeout, where our thoughts and prayers are with all the victims of the recent shootings, and pray that we men of F3 Nation do our part to make this world a better place and lead and influence others to do the same, one man at a time…

MOLESKIN

Today was a fun day… and YHC is trying to convince himself that not EVERY workout needs to be a killer (evidenced by the MAF Strava runs @ 10min/mi), so YHC enjoyed mixing it up with some coupons today. YHC hopes everyone else had some fun… especially since PAX have been throwing down some VERY difficult workouts as of late #especiallyTheBRAVE.  As YHC is learning about top level endurance athletes, 80% of their training is aerobic, and 20% anaerobic, so going hard every workout will just get you hurt, and not build your aerobic conditioning (fat burning engine) but just your anaerobic one (burn sugar & electrolytes).  Something to consider, as I’m finally taking Bratwurst advice… we can discuss more later if you want. Anyways…a few observations:

  • Mario flat out HULK SMASHED YHC all day long, whether it was the mosey, partner races, or HOT-TUB-tug-o-war. The fact that he is 14 years younger than YHC isn’t an excuse…. IT’S AN IMPORTANT FACT!!!!! We will see if the torch has been handed in less than a month… #ShowdownatSpartanRaceSuperAsheville
  • Outback pulled the rope like he was Mick “Crocodile” Dundee using some down-under technique that allowed him to have the flattest soled shoes (Altra Paradigms), and STILL maintain balance.
  • For once, Overhead actually did a ton of work today, since his job as a risk management employee doesn’t require any effort, hence his F3 name “overhead”… The dude kelp on draggin’ fools down with partner Outback left and right, and even showed no brotherly love when he was forced to battle his ‘mate and took Outback out in the individual competition as well. #tuggingchamp
  • After fat-shaming YHC all week on Twitter, One-Niner took off before COT in typical Indian Land PAX fashion, upset that he wasted an hour of fitness for the shenanigans that were Stonehenge on this day.
  • In tug-of-war, Wild Turkey pulled and fought for his life, like a real turkey fighting to stay in the turkey-coop before Thanksgiving Day… he was unsuccessful and dragged to defeat.
  • Haggis didn’t have his old man strength in the tug-o-war, but had his old man speed zipping around the lake… mostly so he could fire the nerf gun. Most of us couldn’t hold footing for grip, so likely that was the reason… well, that’s my story and I’m sticking to it!
  • Instead of taking a single shot per the instructions, Frehley’s unloaded the entire magazine of the nerf gun at the target, then proceeded to do none of the called exercises. #RESPECT
  • Flint was YHC partner, and to YHC disappointment didn’t use any of his baby fat, beer belly, man boobs, girth size as leverage in the tug-of-war battle. If you got it, flaunt it man! YHC thinks we won once actually…. #projectWhetstoneinaction
  • Props to Mighty Mite for posting with a bum ankle and all. Had he been healthy, YHC believes that we would have been all on one end of the rope challenging just Mighty on the other, and half of us would have gone to the hospital with separated shoulders.
  • Kotters to Ponzi out there as well this morning. Looking forward to seeing you out there more often, in fact, show up at Commitment next week for YHC Q! Money back guarantee, unlike your F3 name would indicate you would offer to me.
  • Glad to have Thin Mint’s cousin Tagalong join the Stonehenge crew this morning, while TM represented SOB at Black Diamond. He held his own around the lake, tagging along with One-Niner… get it. #badjoke
  • 777 would have owned the tug-of-war but decided to go play with a printer @ DaVinci for another hour workout #PaperJam
  • Tail between my legs, JRR Tolkien drove the truck back to COT playing “End of the Road” by Boyz 2 Men, since he was too lazy, gassed, dejected to run the .3 miles back. Maybe if Bunker had shown up with his soccer arms, YHC would have had a chance at tug-of-war… maybe not.

ANNOUNCEMENTS

  • YHC has the Q @ Commitment (Weddington High School in Union County) next week Saturday 7/16 @ 6:30-7:30am. One of YHC’s favorite AO’s in A51. Try out a new site SOB’s and then head to F3 Dads! (shameless marketing)… WARNING: unlike today, YHC will attempt for this workout to be punishing like the Black Diamond held there a few months ago #TONSofbleachers
  • Speaking of F3 Dads…. YHC and Wild Turkey have Q @ F3 Dads next week Sat 7/16 @ The Bull Ring in Ballantyne Corporate Place @ 9-9:45am. It was a blast last time and my kids and we are looking forward to another great time with you and your kids! Read what we did last time!   http://f3nation.com/2016/06/27/f3-dads-sob-edition-kids-and-dads-gone-wild/
  • Ragnar Trail Race is October 7&8 and there are currently 5 X 8-man teams from SOB/A51… If you are not on a team and would like to run on one let me know ASAP … 2 spots on existing teams remaining, before you need to find your own 8 man team. Don’t wait!!!!

SYITG ~J.R.R. Tolkien

Shop Dawg at the Wheel

Posted on behalf of Shop Dawg

COP: 30 SSH IC, 20 Merkins IC, 20 Imperial Walkers IC, 30 LBC IC,

The Thing: 7 Light pole work: 10 Merkin’s each post then sprint back. 10 Jump squat, backwards run, sprint back 10 Freddy Mercury,10 Flutter, 10 LBC,lung walk 1to2 and 3to4, sprint back 4 Tree Suiside Work: Round 1 – 5 Burpee at start 10 Merkins at trees Round 2 – Lunge walk to 1, 20 LBC, crab walk to 2, 20 LBC, bear crawl to 3, 20 LBC, clock work Merkin 5 each at 12,3,6,9, sprint back.

Round 3, Lunge walk to tree1, crab walk backwards to tree 2, bear crawl to tree 3, backwards run to last tree, sprint back. Close out with planks and 50 Supper Man’s. Big thanks to Doc for running planks at the end of each set.

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