20 of Area 51’s finest decided to brave the crazy humidity to join YHC for a 1 year anniversary Q. Several also took up the offer to run into the work – YHC, Kirk, Hannible, Puddin Pop, and Mermaid for a half trip.
Thang:
Workout Explained
Disclaimer Given
Divided into teams of 3.
5:30 – G0!
Run as a team to round about in Teeter parking lot and back to AO – approximately 1.2 miles
Hit middle playground an complete 50 pull-ups as a team.
Then starts 3 man grinders.
Pax 1 – Front Playground: (5) double merkin burpees, (10) divebomb merkins, (15) jump squats
rinse and repeat and repeat until partner shows up to switch.
Pax 2 – Concession stand area: (5) double merkin burpees, (10) decline merkins, (15) sister mary katherines (per leg) rinse and repeat and repeat until partner shows up to switch.
Pax 3 – starts with Pax 1, runs to play ground and does 5 pull ups, then on to the concession stand area to switch with Pax 2. Then Pax 2 runs back thru the play ground, does 5 pull ups then on to switch with Pax 1.
Continue to rinse and repeat, doing 5 pulls up every time thru the playground until 6:10
Enough time for Mary
50 – LBCs in cadence
60 second elbow plank
25 – dollies in cadence
Mole Skin:
It’s an honor and a privilege to lead the pax. Thank you for the opportunity and thank you for joining YHC on the 1 year anniversary Q. YHC tried to provide a good picture of how much F3Nation has impacted YHC’s life over this past year, but as is the case after most workouts, YHC could barely work the voice recorder for COT. Also mumble chatter was at a minimum because everyone was getting after it and working hard from the beginning to the end. Also for those keeping score at home, we did approx 2.5 miles today.
IF you would have told YHC a year ago that this crazy morning workout group would have such a big impact on him, and his family he would have said no. Now, 1 year later and YHC can say that the men of F3 Nation have had a huge impact on who he is, as a dad, husband, friend, employee, etc. There are men across F3 Nation that YHC calls some of his closest friends – a lot actually, men who are willing to walk beside you thru life, not matter how hard or messy things may be. Iron Sharpens Iron is much more than just a saying on the back of a shirt, it is a way of life, one YHC has experienced first hand thanks to F3. YHC is excited to see where this speeding train will take us in the future.
Thanks Brother – AYE!!
Announcement:
Area 51 CASUP Olympics – Saturday 6/14 6:00 to 8:00 am South Charlotte Middle School
Area 51 Pool Party – Saturday 6/14 – don’t remember the times – someone shout them out in the comments below
Area 51 F3Dads – Saturday 6/21 – Francis Beatty Park at 9am
Metro F3 Dads – Saturday 6/14 – Freedom Park
Mud Run Post is out for Oct – read and sign-up. Was huge in April – lets make it bigger this time. Area 51 Mudrun Q is Gummy
Small baby jog around the parking lot
The Thang:
COP all in cadence
SSH x 25
IW x 15
Slow Squats x 15
Toe touches x 15
Merkins x 15
Grab bells and mosey to soccer fields
The challenge
1 burpee, 2 goblet squats, 3 two handed swings
2 burpees, 4 goblet squats, 6 two handed swings
3 burpees, 6 goblet squats, 9 two handed swings
Continue in this pattern to:
10 burpees, 20 goblet squats, 30 two handed swings
KB complex:
RH then LH
1 swing, 1 high pull, 1 snatch, 1 windmill 1 thrushter
Ladder up to 4 reps on each side
Halos – 10 reps in each direction
10 KB deck squats
Enough time for pax led Mary:
Madame Tussaud – Dollys with KB press x 16 in cadence
Honey Bee – LBC x 30 in cadence
Rock Thrill – some combination of heels to heave and dying cockroach – 20 regular count
Mick Check – Flutter kick with KB press x 20 in cadence
Moleskin:
Not much to say – YHC knew he would be DR all week so wanted to get in a good one before leaving. Definitely smoked after this one. Not much mumble chatter today – everyone was hard at it, working.
Great job everyone, these complexes are not easy, even when a few reps are all you are doing.
And clearly everyone has been practicing the deck squats – that will definitely become a staple of YHC.
Thanks for the opportunity to lead this great group of SOBs this morning. It is an honor.
Announcements:
Sign up for the F3 Golf Tournament – need to HC by May 15th
Discussion are starting up about the night time Mud Run – July 26th – if entered, lets sound off and do this proper F3 fashion.
That’s all I got – still recovering.
All Pax taking families on spring break trips this week – stay safe.
Champagne out until next time.
21 brave souls decided that taper was not on their agenda this week and posted for some Hydra love for the upcoming Mud Run.
Thang:
Baby Jog around track x 2 – 25 Squats after first lap, 25 merkins second lap
Jog to field – COP *=In Cadence
SSH x 20*
10 Burpees OYO
IW x 20*
8 Burpees OYO
Slow Squat x 15*
6 Burpees OYO
Merkins x 15*
4 Burpees OYO
Mission Impossible Peter Parkers x 10*
2 Burpees OYO
MudRun Prep time
Number off to 4.
4 Pain Stations
Start at your number and work your way around clockwise x 2
Station 1 The Track: 10 burpees, lunge walk 50 yards, 15 divebomb merkins, 20 rocker hoppers
Station 2 The Field: 10 burpees, bearcrawl 50 yards, 15 CDDs, 20 Squat Jumps
Station 3 The Concession Stand: 10 burpees, 15 derkins, 20 dips
Station 4 The Playground: 10 fence burpees, 15 pullups, 20 merkins
Just enough time for Mary.
LBCs x 25*
Elbow Plank – 90 seconds, then 10 counts from Skywalker, Hops and Kirk.
Mole Skin:
Thanks for the opportunity to lead such a solid group of men like this today, it is a honor and privilege.
Strong work out there today by everyone. YHC was smoked at the end of this one.
Welcome back 90210 and welcome FNG DoDoBird – keep coming back – it will get easier and it will change you.
YHC wanted some final mud run prep and what better way to get it than being Q – thanks for allowing me the opportunity and coming along for the ride.
Not much 2nd F out there today – mostly due to O2 deprivation on YHC part and plus the pax got pretty spread out.
Enjoyed hanging with guys in the gloom this AM. Can’t think of a better way to start the day.
AYE!
Announcments:
Mud Run Saturday – if you still owe for buses please pay Stage Coach.
Meeting at South Charlotte middle school 4:45am Saturday – Wheels Up at 5:00 so be on time.
Crush the MudRun.
19 of Area 51’s finest ignored Market Timer and YHC’s tweets last night regarding the impending mayhem and the need for smoke boots, and started their week off right with a nice helping of suck thanks to Foxhole.
The Thang:
Rack KBs and mosey down to the soccer fields for a little warm-up
SSH x15
10 Push Presses (5 R/L)
10 Goblet Squats
Mosey to end-line of soccer fields and drop KBs – run to end-line and back (aprox 200 yards) at 75%
Enough warm-up – time to get to work.
100 yard AYG, 5 burpees, 5 goblet squats, 5 swings, plank
200 yard AYG, 10 burpees, 10 goblet squats, 10 swings, plank
300 yard AYG, 15 burpees, 15 goblet squats, 15 swings, plank
(called a quick audible, and removed the goblets squats – but not all heard this so there was some extra credit out there this morning)
400 yard AYG, 20 burpees, 20 swings, plank,
400 yard AYG, 20 burpees, 20 swings, plank,
300 yard AYG, 15 burpees, 15, swings, plank
200 yard AYG, 10 burpees, 10 swings, plank
100 yard AYG, 5 burpees, 5 swings
Enough time for Mary
LBCs x 50 in cadence
1 min elbow plank
Flutters x 25 in cadence
1 min elbow plank
Dollies x 50 in cadence
COT
Moleskin –
Great work out there this morning guys. This workout sucked – no other way to describe it. I owe it completely to Combine Q – Ben Franklin – this was a slightly modified version of one of his mastermind workouts. #copyrightinfringement. It was brutal and I am completely smoked.
Any callouts or LarryBirds, put them in the comments. YHC was deep in the pain cave, suffering from O2 deprivation most of the morning and only able to see Bratwurst and Mic Check who were killing it all morning. Thanks for the motivation. #IronSharpensIron. And thanks Bratwurst for the running form feedback #TipsyQ #StraightlineChallenged.
It is always humbling and an honor to lead this great group of men. Thank you again for the opportunity. One correction – officially it wasn’t an Egyptian pyramid, but rather an Aztec pyramid. YHC will be sure to make that clearer next time.
Thank you Tiger Rag for the great send off –for keeping us ground and pointed in the right direction.
Announcements –
F3 Foundation – Mentoring – check the post on the main site and sign up. It is brothers mentoring brothers. Iron Sharpens Iron – if you have any questions, email YHC – bdbriggs@gmail.com
Tutoring – Area51 – looking to get a core group of 8 to 10 guys to help support this. If interested reach out to YHC. bdbriggs@gmail.com
Run coming up on March 22nd raising money and awareness for brain tumor research – Abacus and Chelms aka Tater Tot are looking for Pax to join their team or assist in raising donations. Look for information on the home page or reach out to either of them for more information.
Mudrun will be here before you know it – April 12th.
BRR signups – we are still in need of Area 51 Pax to sign-up to complete a final team. – Contact Baracus if interested.
Convergence HH this Wednesday at Taco Mac – 6pm.
F3 – GoRuck Custom Challenge this Friday – Go out to the welcome party to support your brothers – if you have more information about time or location, sound off in the comments.
18 Strong men denied the fartsack to enter the gloom of Hydra for 45 minutes of 10 counts, but YHC had other plans, thanks to Dora’s crazy merkin challenge for September / and the Pax were going along for the ride
The Thang:
Baby Job around the track – 25 merkins (Repeat – x2)
Plank o Rama: : Regular, Right Leg/Hand High, Left Leg/Hand High, Regular
Mosey to field for COP:
Divide up into teams of three for The Gopher:
Team member 1: Track, behind playground – 10 burpee broadjumps, 15 divebomber merkins, 20 slow flutters (rinse and repeat until your teammate arrives)
Team member 2: Concession stand area – 10 jump or step ups, 15 decline merkins, 20 dips (rinse and repeat until your teammate arrives)
Team member 3: Start at the track with teammate #1, run to playground and do either 5 dead hang pull-ups or 10 supine pull-ups – then continue on to concession stand area to swap with team member 2.
(Rinse and repeat for 25 minutes)
Mosey back to field:
Jack Webbs 1 – 5 – another crowd pleaser
4 minutes of Mary:
COT
Moleskin –
Great work by all the PAX today, really pushing themselves. YHC loves these continuous movement workouts (as if you couldn’t already tell that); they really allow you to challenge yourself. Thanks for the opportunity to lead such a great and strong group of men – it is truly an honor and privilege. Also want to give a shout out to Egypt for making it out to Hydra as not only a Hydra FNG, but a Area 51 one as well. Everyone was bringing it today.
Not a lot of chatter to be heard this morning aside from someone asking if DK was even counting to 10 to which YHC responded, yes, but it’s in German. Only issue was, aside from DK, none of the Pax including YHC knew the German word for One. #notsurewearedone
Cobains to Cottonmouth for not letting him finish his 10 count – thought he just forgot to say 1.
SlimFast – Strong sendoff this AM. Thanks Brother.
Announcements –
Young Life mudrun at WWC next weekend: Go here for more information: http://ylmudrun.com/
Thunder Road Half and Full Marathon – November 16th – want a strong F3 showing. 49er is Q for training in Area 51.
A new running workout, #F3Nomad launches from the ABC store at Arboretum at 6:15 am, and 7:00 am Sunday mornings – It is for the LSR (Long Slow Run) needed to prep for the half and full marathon.
New 3rd F workout, The Stand meets at Panera at Hwy 51 and Carmel at 6:30 Fridays, right after Centurion. Working thru the book Fresh Wind, Fresh Fire.
Mudrun fast approaching – October 12th.
26 men showed up in the thick, thick air that was the gloom this am to take on the beast known as the Hydra Starfish
The Thang:
That’s enough warm up.
No COP – Ain’t nobody got time for that – we got things to do.
Mosey to the fields and number off 1- 4 to start at one of the 4 pain stations for the Hydra Starfish
Station 1 – Jump Squats (20X)
Station 2 – Pull ups (20X)
Station 3 – Jump Lunges (20X)
Station 4 – Wide Arm Merkins (20X)
Center Station – Burpees (10X)
Go from station to center then to the next station (in numerical order – more in the moleskin)
Rinse and repeat and repeat and repeat – until no more time or completely smoked – which ever comes first
But wait, left a few minutes so on to Mary:
Dolly – (20X) in cadence – Hold it, wide, together, wide, together recover.
Hand Mary Q over to Bugeater to finish – #Mistake
Prairy Fire Mary – (10X) in each direction oho
Heels to Heaven – (15X) in cadence
Russian Twists – (15X) in cadence
COT
Moleskin:
Announcements: