I’ve been doing this F3 thing for over 4 years now. It took me over 4 years to lead my first Kettlebell workout…fittingly at the workout where I made my FNG post. So while I can’t take credit for the creativity of the workout, I think it met a high standard for difficulty. However, some chose not to heed my advice of posting with a lighter kettlebell than usual – and I think now they know why. After my disclaimer, we trotted over into the field by the parking lot and got started…
Warmup
Run 2 laps around the track
Run 2 laps around the track
22 Minute Kettlebell Warrior Workout
Run 2 laps around the track
Mary
Run 1 lap around the track
NMS:
There was a lot wrong with my first KB workout. I don’t know if it goes down in history with the bear-crawl weave, but certainly have some things to remember for next time (if there is a next time). It is kind of hard to hear (and be heard) when you are blasting music from a speaker that is directly next to you. Also, I still hate Turkish get-ups…and I think pretty much everyone else does too.
There was a lot of chatter out there this morning, and I noticed many modifications. Hopefully that just meant that many went with a heavier KB than was meant for this type of workout. The 22 Minute Kettlebell Warrior Workout is a great…if not efficient way to get a complete workout. Keeping the bell moving, without putting it down, for 22 minutes is no easy task…not to mention trying to keep good form throughout. Champagne recommended this to me a couple years back, and I go back to it often when I’m at home and squeezed for time to get a workout in. Hopefully others found it challenging and will take another run at it in the future. While it does recommend you go lighter, you don’t need to go as light as Spackler who brought along his 2-lb baby dumbbell.
I couldn’t hear much of what was being said among the pax, so sound off in the comments to share some of the fun that was being had out there this morning.
Thanks Harley and Fletch for the opportunity to lead.
No announcements…thanks to Smokey for the sweaty BOM takeout.
Well, the weather looked pretty good for this morning when I checked earlier in the week. After days of arctic temperatures in Charlotte, things were to start warming up in time for this Q. They did warm up, but the rain I woke up to was an unwelcome surprise. 40 degree temperatures and rain…not the best combination. Oh well…good thing I planned to keep this group on the run this morning. Nobody was going to be cold.
So I drive in to the parking lot and all are still in their cars staying warm. Only a couple minutes to launch, so we jump out of our cars, I give a quick disclaimer and off we go!
Run from Launch point to top of entrance 4, circle up for COP
COP – SSH, IW, MC (10 each)
Run out of entrance 4 and down Rea Rd to greenway lot at Bevington
COP – Jack Webb – start at 5, go up to 10
Run down Bevington to intersection with Elm
COP – lower body – slow jump squats for about 1 min
Run up Elm to intersection with 51
COP – 2min abs (20x dying cockroach, 20x flutter kicks)
Run down 51 to intersection with Rea
COP – burps
Run to entrance 3 (0.13 mile)
COP – plankorama
Run to small pavilion near soccer fields
Exercises on benches – derkins x25, dips x25
Run to entrance 1
COP – slow merkins x6 (Q-fail)
Run back down 51 to Rea and turn back down to entrance 3
COP – burps
Run back to launch
COP – LBCs x25, dolly x25
Done – 3.2 miles and plenty of exercises in the bag. Nice way to start the day!
NMS:
I’m an engineer, not an artist. Well, actually I guess I’m a banker now, but I have an engineering degree. Anyways…point being…I’m not the most creative guy in the world. So hopefully what the workout lacked in creativity it made up for in effectiveness. Tried to keep us moving most of the time. We got over three miles under our belt and quite a few exercises (upper, lower, and core).
McGee, Turkey Leg, Brillo, and Rachel were out front for a good portion. I may have missed someone else…so my apologies. I heard all about McGee’s 100 burpees / 100 days goal.. what the??? Anyways, being out front this morning meant he could get to our rally points early and knock out plenty of bonus burpees. Glad its you and not me brother! I had a few burps in the plan, but not what you knocked out this morning. Great work.
Great work by all the men out there this morning! Always fun to get back to Anvil. I hope to get back more often as The Charge is now retired. Thanks for the honor of leading this morning. Hope it was a good start to your day.
Announcements:
Posted on behalf of Lobstaroll who’s site privileges have apparently been revoked. No name for this backblast either, thus the clever title – c/o Baracus
10 PAX joined Lobsta roll on a chilly Turkey-day eve to make some room for tomorrow’s feast. With a proper disclaimer provided, the PAX were off.
A swift ½ mile run around the track that ended on turn 1.
The warm-up
Instructions provides for the next set of laps and 4 part body concentration exercises.
Part 1 – Upper body
Part 2 – Lower body
Part 3 – Abs
Part 4 – Full body
Mosey to the wall for a wall sit – timer was duration of 100 air presses
Mosey to the area behind the end zone for a modified version of Jack webb
Mosey back to the wall for a wall sit – timer was everyone completing 3 burpees.
Mosey back to the launch point for 2mins of various plank moves.
Announcements:
Ickey Shuffle is on “Dad Duty” this week with the M traveling, so I got the message from him on Monday asking to swap Q dates. My return to Anvil was a week earlier than planned. Anvil will always hold a special place in my heart as one of its original site Qs – I’m always glad to make the homecoming trip.
I’ll be honest, in the spirit of efficiency I used part of a workout I led last week at The Charge. I don’t believe any of these guys were there, so it was still new to this group. Remember it is good to recycle! After a brief disclaimer that Mermaid would be proud of, we were off to do this…
Warm-up jog out entrance 3, up Rea, left on 51, to entrance 2, then to the little courtyard area with the astro turf.
COP
Mosey to area of parking lot closest to entrance 1 on Hwy 51
Ladder, Upside-down pyramid, or whatever you want to call it
Each round would consist of increasing reps of five different exercises followed by a run of increasing distance.
Exercises were: burpees, squats, merkins, knee tucks, regular sit-ups
Total of 75 reps of each exercise – thanks to Scabby for doing the math for me #O2deprivation
Head over to the rockpile
Partner rock work
Partner 1 performs rock exercise while partner 2 runs to light pole and back, then flapjack
Throw rocks back and head back to launch point for COT.
Moleskin:
I am a terrible writer, so I’ll keep this short and to the point. Everyone was pushing hard out there this morning. As usual Lobster Roll was the #LarryBird on the ladder – that guy can crank out some burpees…FAST! I hope everyone enjoyed the ladder…it was a crowd-pleaser last week, and certainly seemed to have the desired effect based on the reaction when I told the group we were going to go down the other side of the ladder too. I’m sure my back will be killing me for the next 4 days, but WTH…burpees are good for you!
Only announcement was a reminder for Southern Discomfort this weekend. Please have a look and support/participate if you can:
9 guys decided to post and see what YHC had to offer this morning. I couldn’t get the 4th quarter Q schedule done in time for October, so having to piece things together for a couple of weeks. And since nobody was lined up for today, YHC was the default Q. I think all left satisfied…this is what we did after I planted the shovel flag.
Warm-up lap around field
COP
Ladder on football field
5 exercises of varying counts followed by varying distance sprints (or whatever speed you can muster). The exercises were: burpees, squats, merkins, knee tucks, regular sit-ups
Head over to the wall for recovery peoples chair (w/ 25 air presses IC)
Hot mile
Hot lap / 20 x LBC
Hot lap / 20 x Squat
Hot lap / 20 x Flutter
Hot lap / 20 x Merkins, 20 x Wide-arm, 20 x Diamond
Done – mosey back to launch point
M-skinny:
We’ve officially jumped from summer to winter…from 70+ degree temps to 40s. Anyone know where fall went? I know it was cool this morning but I was still very surprised that I was the only pax wearing short sleeves. Really? It isn’t THAT cold.
Good to see Retread out at The Charge for the second time. I think he liked our accommodations, as he should – it’s quite a fancy place. Cowgirl and Funky Cold seem to be settling back in at The Charge. Each after a hiatus for different reasons. Good to see Voit too – looking forward to having you lead again as the fall school sport schedule lets up a bit. Tesla and Pigskin were showing us why we need to respect…also pushing hard this morning. Tulip was out front a lot this morning….looking strong out there! I believe I saw Floatie move out front a bit during the hot laps too – nice work!
Fourth quarter Q schedule is still coming together. Please reach out to me if you’re interesting in leading – andersbt@icloud.com
It was fun this morning men! Thanks for the honor of leading. Tesla – thanks for the strong prayer in COT to take us out.
Announcements:
Today was the first day of school for the host school of The Charge’s AO and the kids are surely ready to get back at it. So, we followed suit and focused on some F3 basics. Here’s how it went…
Disclaimer given and run to student drop-off with a short high knees and butt kicks. Continue run to small BB court where we circled up for:
COP
Recover and Run to Stadium Steps for Modified 7’s:
Burpee at bottom (increment), Carolina Dry Docks at top (with no decrement = 7 each round); [1,7; 2,7; 3,7, etc.]
Plank when done, then:
Mosey to football field, with a stop for calf raises on steps (crowd pleaser!), circuits on field:
Mosey over to track for a couple of laps, with some arm work to break it up:
Mosey to launch for some Mary:
LBC x 15 IC; Oblique each side x 15 IC
Then, QIC learned not to turn control over to Baracus with 2 minutes remaining. He led us in:
COT
Take out by Baracus
Moleskin:
Thanks to the PAX for working though and enduring YHC’s virgin Q. It was great to lead this group. Good work put in by all.
On this back to school day, YHC needs to sharpen his espanol as Baracus’s counting in Spanish almost got me lost
No announcements
Posted by Baracus on behalf of Lobsta Roll…
QIC arrived early as this was his virgin stop at the Charge. With no one in the lot until 5:27, QIC’s nerves were on edge….Was I at the right stop? Finally Baracus pulled in and all was good
Disclaimer given and we were off to the track.
After a ½ mile run, the PAX circled up on the field for this:
All while holding plank
Recover on your 6
After the warm up (lobsta roll style) we partnered up for a few sets of…well…read for yourself:
Round 1 –
Round 2 –
Round 3 –
Round 4 –
Round 5 –
What else do we have time for ?
Abs and awful – this is a trademarked phrase BTW
Star fish concept with 50 abs of choice at each corner of the end zone (abs) and a burpee ladder (20, 15, 10 & 5) in the middle (the awful)
What else do we have time for ?
Mosey to the stairs heading back towards the launch for 25 IC calf raises and 10 incline merkins
Repeat
What else do we have time for ?
Nothing!! Return to the launch
He may not be a big Twitterer, but it’s a good thing Lobsta Roll uses some tools of the 21st century. He emailed me yesterday to remind me I was scheduled to Q at Anvil, and despite the fact that I had it on my calendar I had no idea. So my immediate reaction was to dig out something from the old bag of tricks…tweet sent…done. As those who posted this morning know, that is not what I ended up doing after all. So with the VSF planted (don’t recall seeing a real one) and the pax appropriately disclaimed, here is what we did.
We started out with a short mosey toward 51, with a stop in the grassy field for COP:
We then proceeded to run over to Five Knolls (aka Lauren Conrad) for some fun with hills – stopping to do 5 burpees at 5 different intersections along the way for a total of 25 burpees, ending at the far end of LC.
Jog back down to bottom of half-pipe on Five Knolls
Head back to AO, stopping for 20 squats at 4 intersections for a total of 80 squats.
Mosey to the courtyard back at the church
Mosey to North Face – plank and wait for the six
Mosey back to launch point for Mary
Finished
Moleskin:
I’m pretty sure I made a couple people mad with my pronouncement before the workout that we would be heading across 51 to Five Knolls. Van Pelt, who like me had just experienced the misery of Fast Twitch on Lauren Conrad the day before, was clearly unhappy with the decision…but he came along anyways. Utah also made some comments about it, but since he skipped Fast Twitch yesterday he needed to get in his hill work this morning anyways.
It was good to get out to Anvil again. It holds a special place for me after getting it started with Young Love a couple years back. Such a great AO with so many options…so many I decided to go off campus today. I guess even though I’m not doing the BRR, I’m still feeling the instinct to train for it this time of year and know that many are looking for more running at the workouts. I hope it didn’t disappoint, yet I also hope that those that don’t like to run feel like they got enough of the strength training you might have been looking for. I aimed to hit a bit of everything…from burpees and merkins, to squats and plank walks, to plenty of Mary to finish it out.
Everyone worked hard out there this morning. Well done men! Thanks for letting me lead you this morning. Mermaid, thanks for taking us out in COT.
Announcements:
Posted on behalf of Arena:
Warm up: moseyed up towards the school and around the big median. Took a left to head off campus but it was a fake out! We turned back and went to the stadium field for some side-straddle-hops, imperial walkers, and merkins.
Partner work: one partner did people’s chair and the timer was the other partner doing a called exercise across the field and back.
1. Butt-kicks down and jog back 3x
2. Side-straddle down and back 2x
3. Sprint down and jog back 2x
The Thang: Intervals.
Do two called exercises 6 times each and then run a lap around half the soccer field. Once back do the same called exercises 5 times and run a lap. Then 4 times and so on until one rep of each called exercise.
1. Burpies/Jump-squats
2. Lunges/Carolina Dry-docks
3. Knee-ups(Jump-tucks)/Merkins
That’s it!
Announcements:
F3 golf on 7/29 – go to F3golf.com
YHC felt inspired last night…enough so that I actually wrote a pre-blast. A few more men read it and felt inspired to post to what was a very un-Charge-like work out. YHC planted the virtual shovel-flag (left the real one at home), disclaimed the pax, and we were off! We departed from Providence Day School and made our way to YHC’s neighborhood of 16 years, Stonehaven. We stopped a few times along the way to keep the pax together doing things like imperial walkers, squats, mountain climbers, and LBCs. We weaved through the neighborhood to get to our final destination, all the while hearing reminders about how this is a 45 minute bootcamp. What can I say…it’s BRR season and I wanted to give the pax the opportunity to experience how I get my sad clown hill runs. It’s a near 1/4 mile, 8% hill on a stretch of Rocky Falls Rd.
When we arrived at the top of the hill, YHC gave the following instructions.
I think everyone got in at least 3 hill repeats, Pro and Babyface got in an extra half, and Lee got in four (nice work!).
At about 6am we departed the hill at Rocky Falls, passed YHC’s humble abode (no bathroom requests from the pax), and made our way back to PDS. We did some more squats, imperial walkers and LBCs on the way. Also a Sir Topham Hat “sad clown” sighting along the way.
Arriving back at the launch point, we finished with some Mary – flutters, dolly, freddy mercury.
Moleskin:
Announcements: