As YHC drove into the parking lot, I found a lone KB’er in Busch and a couple of unsure pax waiting for something to happen. Even though I forgot the shovel flag this morning, we still departed at 5:30 to give everyone what they were looking for.
Jog to baseball field and do a lap around entire field. Circle up in the infield for COP.
COP
Mosey to home plate for some interval training.
Interval Training “Infield sprints” for Speed
Group jogs around infield. Lead pax sprints around infield until catching the pax. Shouts “go” for next pax to do same. Repeat until all have gone twice.
1 lap of Indian Run around entire baseball field.
Mosey to rock pile, choose a suitable rock, and carry to the outfield for some Tabata strength training.
Tabata for Strength (with rocks) – alternate b/w exercises within Tabata
Drop rocks for some core stability work.
Core Workout for Stability
Return rocks and sprint back to shovel flag.
Naked Moleskin:
Announcements:
Shovel flag planted firmly by Baracus. 19 men came to Anvil to learn that Cane had issued a firm challenge for YHC to make this a much more difficult Q than the last one at Bagpipe a few weeks ago. No pre-KB. Champagne pre-ran 3 miles. Disclaimer given and GO:
The thang:
Short mosey to 51 side parking lot for COP
Short mosey to long parking lot next to COP lot
The Beast
Sprint to 1st island: 6x called exercise. 2nd island: 6x called exercise. 3rd island: 6x called exercise. Turn around and repeat at islands. 6x called exercise at launch. Plan
6 stops/6x called exercise/6 repetitions for the Beast. Called Exercises:
Mosey across campus to the bottom of North Face. Plank to wait for PAX.
Triple Nickel
Run to top of North Face. 5x called exercise. Run around to get back to bottom. 5x called exercise. 5 repetitions for the Triple Nickel. Plank when done with each repetition to wait for PAX. Exercises:
Mosey toward pavilion. Plank before arrival to wait for PAX. Plank-o-rama: 6 inches/RLH/5 merkin/6 inches/LLH/5 merkin/regular/5 merkin/regular/10 merkin
3-exercise bench set
Plank
Plank
Plank
Roll over for 60 LBC OYO
Plank in adjacent roadway for Merkin Set called in civilian cadence while remaining in plank between
All you got to launch lot
Mary
Moleskin
Strong work by all PAX today. Cane, Lobster Roll, Intel, and Hannibal consistently leading the group. Strong work by Champagne to get through this one after a 3-miler. Good to see some of the newer faces with consistency: Rehab, Swanson, Brushback, and Outback to name a few. Iron Horse continues to set the bar for WDs. Solid work out there. The Beast-Triple Nickel-Bench Set trifecta was tough and definitely got the heart rate up. Not much down time today. No 10-counts. 1.9 miles total run. A pleasure to lead a fine group of men this morning. Thank you for the opportunity and for your leadership at this great AO Baracus. Again, strong work by all PAX. Hannibal took group out in prayer for BOM.
Cane told YHC it was a pretty good one today. Hard to wear Cane down as he is in fine shape and will compete in a sprint triathlon at Latta this weekend. Good luck my friend and if you need more difficulty than was doled out today, step up and take the Q.
Announcements
The VSF was firmly planted and eight men of Area 51 shook off the light rain to give an hour of their best effort to Day Zero for a full body workout. YHC was not sorry to feel the refreshing, cool rain instead of the muggy, still air.
1st half – Baracus Q (upper body focus)
Mobile COP – Jog around Splinter’s car to until he is good and ready to join us and head down to the track.
Run to playground
Mosey to field
The Beast – 6 sets of 6 exercises, with 6 reps per set, and about 25-35 yards of running in between sets.
2nd half – Hops Q (lower body focus)
Mosey up to school
Jog to road and partner up for Catch Me if You Can around Touchstone Shopping Center block, stopping at each corner to change the exercises:
A couple of sprints at the Touchstone Shopping Center exit:
Jog back to school
Jog to pitch for MoM
Mosey to hill by lot
Naked Moleskin:
Announcements:
The Thang
Jog around the church, stopping occasionally for an exercise
Circle up in parking lot near the shovel flag.
6×6 ladder
Go for a near 1 mile run around the church – stop at Rea/51 intersection, plank and allow pax to regroup. Run to rock pile near baseball fields to pick out a rock.
6×6 ladder with rock
Mosey back to shovel flag
Moleskine (notice the useless “e” – Bulldog style)
The weather is getting warmer and we continue to see more pax come out of hibernation to rejoin us in the gloom. Nice to see a few new faces to Anvil as well. Unfortunately none decided to show up and join Champagne for some pre-KB. Next week brother!
YHC was aiming for a workout that would keep us on the move and keep heart rate up…not sure if the heart rate was up there, but I’m pretty confident most felt like their muscles were challenged this morning.
Tried to give the pax some non-professional form advice during some of the ab work… several of the pax quickly noted my poor form! Iron sharpens iron…thanks men!
Great work out there men! Always a pleasure and a privilege to lead you.
Announcements
Posted on behalf of Boutique
16 men including 1 Anvil FNG (welcome Scabby) took to the fields and lots of Anvil on this fine Wednesday morning. The warm weather is here, finally! What better way to celebrate than playing a little Minute To Win It F3 style!
—Disclaimer—
The Thang:
Mosey/warm up run around lot with some backwards run & karaoke mixed in.
COP – On soccer fields
Mosey to front lot on Hwy 51
Minute To Win It
Group does called exercise for 1 minute. Run a lap (down around traffic circle at other end of lot). Regroup in plank
Mosey to baseball field partner up, grab a rock and continue on to hill on Rea Rd.
Partner 1 – overhead press with rock
Partner 2 – jog down, bear crawl up
Flapjack
Partner 1 – tricep curls with rock
Partner 2 – karaoke left down, karaoke right up
Flapjack
Partner 1 – overhead press with rock
Partner 2 – lunge walk down, lunge walk 1/2 way back up
Flapjack
Partner 1 – squats with rock
Partner 2 – run down, burpees broad jumps up (in the interest if time, called it. Young Love & Spandex finished it out – strong!)
COT
Moleskin
It was a pleasure to lead at Anvil this morning. Minute to win it seemed to keep the pax on their toes. Great job today guys!
Sacajawea was out in front on the runs and Lobster Roll was slaying the bear crawls!
Burpee Broad jumps always feel like you’re taking one step forward and two steps back…especially uphill!
Announcements:
The VSF was planted and 13 men came together for a workout on a Friday morning deserving of shorts and short-sleeves…finally!
The Thang
Warm-up: Jog to football field. Butt-kicks, high-knees, backwards, etc.
COP (on field):
Field work (start in one end zone):
Bleacher work:
Grandma (sevens)
Six Minutes of Mary
Moleskin:
We have set a new sibling record at Joust, or at least we think so. We had all three Ausman brothers (Oswald, Prohibition, and Blue Rhino) at Joust this morning…a first for them, and probably for F3 to have that many brothers at a single workout. What is even more amazing is that there are two more brothers that weren’t there. Prohibition promises that Thanksgiving will commence the first all-Ausman workout. Good to see you all out there!
So YHC barely made it to the workout on time due to a stranger’s vehicles untimely meeting with a light pole and a downed power line. I rolled in with about 2 minutes to spare, and after some subtle urging from Spackler we were on our way. After COP we immediately entered into some running. The task was to sprint one length of the field and jog back. Mallcop was quick to point out that both are the same speed for him. (I think Mallcop was fighting something this morning – remember to evacuate before the workout brother…I know how encumbering that kind of distraction can be to exercising). At some point during the point of the workout Skywalker moseyed in, and I believe another (you know who you are). Glad you could make it guys!
After the field work, most of the workout was about running up and down stuff. The bleacher work was tough after the lower body exercise we got on the field, particularly when we got to the third round. #jellylegs Of course, we then decided to pay a visit to Grandma Mtn. After giving her a week off for Runstoppers VQ at Joust, she was back in full force. She never disappoints, and all were ready to do our six minutes of Mary and sprint back to the VSF. Great work out there today men! It was an honor and a privilege to lead you this morning.
Announcements:
Another cold morning in the gloom. At least one person declared that this morning represents their last sub-30 degree workout for the season. We shall see!
The Thang
10 burpees OYO
Jog to parking lot near soccer fields for COP
Jog to shelter and partner up (size kinda matters)
Jog to the rock pile near baseball field, grab a rock per partner set and mosey to nearby parking lot
Partner Rock Exercises (One runs about 100 yds / One works, flapjack, repeat exercise 2x each)
Moleskin:
I think the cold weather may be having an effect on the pax these days, as it seemed many were a little more punchy than usual this morning. After a few burpees to get the blood moving we set out on a scenic tour of the Calvary parking lot, only to end a few yards from where we started.
We wrapped up COP in front of the picnic shelter and made our way to the covered area for some partner exercises and some serious 2nd F. YHC decided to bring a few experimental exercises to Anvil, and I think we found some new crowd favorites. While the first few were fairly easy to explain, a couple required some demonstration. Hannibal’s camouflage pants didn’t work here as I selected him to be my assistant. When I instructed him to assume the position against the picnic table and spread his legs, the mumblechatter erupted among the other pax…but I’m still not quite sure why. #moonriver In the midst of all this, Young Love said “when you said it was a partner workout, I didn’t realize it was BYO.” Hey brother, this is about deepening your relationship with a fellow member of the pax. I unfortunately had to do my exercises on my own instead of following Strange Brew’s advice to send someone home to maintain even numbers. And to whoever asked if these were FiA inspired exercises, I’m sorry to disappoint, but the answer is they came from Metro.
Great work by everyone out there today, in particular I need to give Intel a shout out. Strong work on the running part of the workout brother…you were a beast out there! Finally, welcome to our newest pax Rehab. I hope you enjoyed the workout this morning and will come out again. Just forget everything you heard and saw under the shelter.
Always an honor to lead you men!
Announcements:
8 men joined 3 iron swingers for a workout this morning. The iron swingers didn’t know what they were getting into by firing up their arms and upper body before the workout even began.
Mosey around the parking lot and over to soccer field
COP
Mosey up to the shelter
Pyramid
Mosey to the courtyard area with the astro turf.
11’s (without the hill)
Alternate between exercises with counts totaling 11 (1/10, 2/9, … , 10/1)
Mosey to baseball field, partner up, & choose a rock
Partner rock work
Partner 1 runs out and around the outfield while partner 2 does called exercise
Mosey back to shovel flag for some MOM
Moleskin:
It was a nice morning for a workout, especially in contrast to the bitter cold temperatures that were experienced just 24 hours earlier. YHC didn’t get a chance to put a workout together until late last night, so to expedite the process I asked my wife (a regular FIA participant and site Q) to give me some ideas. Well, needless to say, the FIA ladies know how to challenge themselves too.
Not long after getting into the COP and getting into some windmills and Shore Shoulders, the Jane Fonda / Sweatin’ to the Oldies references started (there are some great ideas on some of those old VHS tapes Haze). I think the pax probably changed their opinion after getting into the Shore Shoulders though…deceivingly painful.
After heading over to the shelter for the pyramid warm-up (probably not a great idea), we headed over to the courtyard area for the main event….a combination of hand-release merkins and Peter Parkers that would have the pax in plank position for an extended period of time. This exercise must be credited to FIA. Hats off to the ladies for coming up with this ridiculous exercise combination. YHC definitely had a moment of “if you can’t Q it, don’t do it” regret, but I think all the pax had a difficult time with this one. We pushed through and I think it safe to say we’ll all be feeling that later today.
We were then into the home stretch with some partner work with rocks over at the baseball field, mostly doing more arm and shoulder exercises. A little chatter from the pax…”I guess we didn’t get in enough shoulder work.”
Great work to all the pax out there today! Thanks for coming and it was an honor leading. T-claps to Champagne, Purple Haze, and Rock Thrill who came out early to get their KBs on and work on those pencil arms and hollow chests.
Announcements:
The Thang
Jog to the small courtyard area near front of church.
COP
Push-o-rama Superset
Jog to the shelter
Jog to the entrance hill and partner up
Indian Run back to the (virtual) shovel flag for some MOM.
Moleskin:
YHC woke up to cracks of thunder that shook the entire house at 3am and not long after that our youngest crawled in bed with us. Not much sleep after this as I wondered if the storms would let up in time for #F3Anvil this morning. Before walking out the door I got the text from Purple Haze who woke up sick this morning. I’ve got the Q.
Well…it turned out the weather was just fine. Spring is starting to show itself with some warm temperatures (and of course the rain). Perfect conditions for a beatdown this morning and I was ready to deliver some spontaneous pain.
Some other impressive stats for this morning. 50% of the pax showed up early for extra credit… Boutique and YHC for a 3 mile fellowship run and Semi-gloss to swing some iron around. Good thing the lightning was well beyond us at this point. Nice work fellas!
I tried to bring a little bit of the pain I anticipated Haze would bring this morning with the push-o-rama…I hope I did it justice as this has become a trademark move with Haze. The supersets are guaranteed to deliver the pain. While I don’t think this was the most creative workout, we definitely got to see plenty of the church campus and used some of our favorite pain delivery methods.
Great work by all 6 guys out there this morning! I enjoyed the company and always enjoy the privilege of leading the group.
13 PAX posted for a fast-paced, wet, 45 minutes of pain.
The thang:
Short mosey to rock pile. Choose a rock. Mosey to parking lot for COP.
COP
Mosey to hill by soccer fields, drop rocks at top
Triple Nickel:
Get rocks, short mosey to pavilion
15 curls/15 shoulder press
Find a bench
Plank: RAH/RLH/LAH/LLH/6 inches (Two 10 counts)/Regular/5 merkin
20 bicep curls
Mosey to long parking
Down-back
alternate exercises between islands: Bear Crawl/Burpee Broad Jump(Plank at far end to wait for PAX)
Back to start with same exercises (approx 200 yards each way)
15 bicep curls
15 skull crushers
Partner-up
Down-back with partner: start with partner merkins to 6. Run to far end. Partner merkins to 6. Run to start end.
20 bicep curls/20 overhead presses
Mosey toward rock pile
Stop for 20 squats prior to bringing rocks home
Tabata:
60 seconds LBC/20 seconds rest/60 seconds Burpees/20 rest/60 seconds LBC
45 seconds of Burpees to shut it down
Moleskin:
It was a nice morning with the light rain and moderate temperatures. Quiet in the pre-workout circle. Radar, who completed 3 mile pre-run with Purple Haze, lightened the mood and got the PAX laughing. Next came the pain. YHC’s focus was to keep the group moving. We covered approximately 2 miles total. The Triple Nickel got the heart rate up and the pavilion work kept it there. The 400 yards of rotating Bear Crawl/Burpee Broad Jump was pure pain. YHC was going to audible a mosey back to the start when Radar firmly requested a repeato for the return to start. Great work by all PAX to complete this. YHC was feeling smoked. Directly into the partner merkin down/backs just kept the party going. Finished strong with tabata. YHC took us out in BOM. Referenced 2 Timothy 1:7—For God did not give us a spirit of timidity, but one of power, of love, and of self-discipline.
Very strong work out there today by all PAX. Honored to lead this group and hope to do so again. T-claps to Madame Tussaud for repeated posts since first post a few weeks back and to Soul Glow for wearing a Swimming and Diving shirt in YHC’s honor. Did I hear Young Love hard commit for Go Ruck? Aye.
Announcements:
•Blue Ridge Relays. Contact Baracus if interested. Trying to fill 4th team.
•Go Ruck needs a few more PAX. See website for details. Dora is contact.
•Mud Run Time Trial: 02/15/2014. Outland at Sun Valley HS. Look for preblast for more info.