Posted on behalf of The Late Show…
Three men in BDU’s, black sweatshirts, and black toboggans. With the wardrobe planning session checked off our list, let’s get going.
COP
Gather around for a warmup Hairband Mile.
Followed by SSH, IW’s, Low slow squats, low slow side squats.
Mosey to the elementary school, stop for a complimentary rail slide and some peoples chair with plankups.
On the elementary track partner up.
P1 repeats a triplet of (4) supine rows, (5) push-ups, (6) squats.
P2 runs a lap, stopping 1/2 way for some lunge-o-Rama work.
Flapjack, repeat.
A quick round of Jack Webb and his unpopular partner. See Jan 9 Overdrive bb.
The cheese is back, so a little dose of dairy as we weave through the buses.
Handoff to Shep and CT for some team QIC.
Indian run to the intersection behind the MS and ???
Backwards run to the MS softball field.
A little base running so to speak. Lunge walk b/t bases with called exercises in between.
Thanks CT for the horrible plank walking squat thrust/burpee that you called.
Seal team sit-ups at home base – a personal fave, thank you Shep!!
Back to the front of the MS for some Mary.
P1 calls exercise and runs an HB Mile while P2 completes said exercise. Continue rotation until time is up.
Moleskin
Solid work today gents! The mood was light but 100% focused on the task at hand. Kudos to the Outland Joe Davis crew for representing. Just hope there was a Bojangles nearby for Horse’s pit stop.
Posted on behalf of “The Late Show”
10 men arrived in the gloom of Outland for a holiday painfest.
The Kettle Bell crew arrived early for a little pre-Outland beatdown and were joined by the rest of the PAX for the 0700 main event.
The Thang
Headover the Shovel Flag for an abbreviated COP (SSH x30)
Mosey to the rock pile and pick a good sized one, grab a partner and line up along the practice field. Partner 1 does pain station with the rock whil partner 2 sprints down the field and moseys back. switch and repeat.
Round 1
– parnter 1 curls while parnter 2 runs and swtich (repeato x3)
– plank (active recovery)
Round 2
– parnter 1 overhead press while parnter 2 runs and swtich (repeato x3)
– flutter kicks (active recovery)
Round 3
– parnter 1 tricep extensions while parnter 2 runs and swtich (repeato x3)
– Hello Dolly (active recovery)
Indian Run back to MS bus stop with various body wieght pain stations. Listed in no particular order…
– Decline CDDs x20
– Decline Merkins x20
– Diamond Merkins x10
– Mekrins x20
– Step ups x40
(repeato x3)
– peoples chair on Wall until everyone is finished
Plank up in a line and wait your turn to plank walk down the rails. get back in line and do it again.
(2nd half) The Late Show on Q.
Off we mosey – Indian Run/Rambling Mosey back to our pet rocks.
Grab pet rocks and head over to the dip bars.
P1 on the dip bars for supine rows with P2 manning the rocks for rock squat overhead press.
(21) & flapjack
(15) & flapjack
(9) & flapjack
(3) & flapjack
6 MoM
Various counts of protractor, backscratchers, plank with 6 inches, and just for fun bring that right knee around to the right elbow and hold, then with the right knee. Throw in some mountain climbers on the line (thanks for the help with the cadence!)
Then just for Horsehead – single leg hip bridges, (10) each leg.
Mosey back to the flag.
COT
Thanks Horse for taking us out.
Moleskin from the perspective of The Late Show
Major Payne came to mind as we circled up for prayer. Everyone (whether spoken or unspoken) has some kind of pain going on in life. Some of the spoken pains are heavier than others, at least from the outside looking in, but the burdens we all carry are real… at least for those of us carrying them. It’s awesome to come together as brothers in Christ to sweat out some of the troubles that this broken world slings our way.
3 men (HH,EE&GJ) arrived @ 0600 in the gloom of Outland for an early morning run to be joined by 4 more for the 0700 beatdown.
flash mob (noun): a large public gathering at which people perform an unusual or seemingly random act and then disperse, typically organized by means of the Internet or social media.
Most had no idea that this morning’s agenda included a serving of pain to be delivered by their own hand. As it turned out the numbers were perfect. YHC picked up the first 30 mins and the second have was split 6 ways, 5 mins each. A flash QIC so to speak
The Thang
CT
Rolling COP – Mosey over the the Shovel Flag – SSH x20 – IW x20 – Mosey to practice field – LBC x20 – Mosey to SVHS Track
Track Work: Running the 1/4 mile track with 4 pain stations each “corner”.
Round 1 – Merkins x20 – Scissor crunches x20 – Squats x20 – Burpees x5 Plank and hold for all PAX to cross the finish line
Round 2 – Wide Arm Merkins x20 – Back Scratchers x20 – Sister Mary Catherines x20 – Burpees x5 Plank and hold for all PAX to cross the finish line
Round 3 – Diamond Merkins x10 – Heels to Heaven x20 – One legged bridge raises x20 – Burpees x5 Plank and hold for all PAX to cross the finish line
Finish off the last minute with burpees
Here’s where we break for a 5 minute dose of pain from each of the attending PAX/QICs. I have no idea what to call some of this so it’s been explained as well as possible for each Q. Chime in where I’ve got it wrong.
The Late Show
Hit the practice field for some Water bottle football. Two teams. Team one. tosses the water bottle as far as possible in any direction and does COP while team 2 chases down the water bottle, performs select merkins and squats then sends the “bottleball” in any direction as far as possible. rinse and repeat for the duration.
Double E
Mosey over to the field house for some wall work. Everyone up against the wall for some peoples chair and air pressesx20. Balls to the wall and hold it. Back to Peoples chair more air presses then add in some speed squats. Keep it up until the time’s up.
Horse Head
Head to the parking lot for a does of Alabama Slamma. “HH I still think you made this one up”…. grab a partner. Partner 1 Merkins x15 while partner 2 counts (recovery) then switch. Each partner does 15 then 14,13,12,11 etc. This was a great Chest-o-rama and HH has a plan to make this a part of the standard beatdown at the Outland AO.
Turnpike
Back to the track for some more cardio fun. Sprint the straight aways and mosey around the corners, finish up with 15 LBCs then do it again plus 5 LBCs. This couldn’t have come at a better time. Most of the PAX were smoked and this peaked the “suck” in the beatdown. TP claims he came up with this on the fly but I think this was a calculated test to separate the men from the boys.
Drop Thrill
A request, from YHC, to get the PAX headed back in the direction of the shovel flag and a compressed availability of available time limited DT’s options a bit but he came through with flying colors leading the “native American” run back over to the SVMS disc golf course, home of the Outland shovel flag.
Glass Joe
GJ was not about to miss his turn at the wheel as he was reminding us, during the Indian run, that he still had a turn at bat. It turns out that GJ had some sort of twisted plan to shred the legs of an exhausted group of PAX by having us back peddle and karaoke around the track at the shovel flag before bringing it home with a never ending round of flutter kicks.
Moleskin: Strong work and good lead by everyone today. There was a solid combination of cardio and strength training that the PAX/Q’s put together as we went today. No one knew when their turn was going to be or what was going to happen before or after their “5 minutes of fame” as the Flash QIC and yet it came together as if it were planned for maximum results with transitions from cardio to strength and back again. This is something we will definitely do again in the future.
7 PAX met in the gloom of Overdrive for a frosty beatdown
The Thang
HB mile around the parking lot
Warm- up COP
– SSH x25
-IW x25
Mosey side of school
– COP#2
Mosey around to the back of the school walk the rails hands and feet up three ramps back down the stairs plank and wait for your buddy.
Mosey into the gloom and over to the futbol field beside the Highschool for some partner drills. Drop any extra layers, pic a partner and line up on the field. This is where the duration of the time and energy was spent.
-Partner 1 Misc lower body exercises’ (squats, in place lunges, squat jumps, pistol squats, dancing crab CDDs)
– Partner 2 Various sprints and crawls (karaoke, butt kickers, bear crawls, Kong crawls* )
– Partner Carry across the field x2
– 6plus MoM built in so we don’t ignore the core
Mosey back over to the parking lot for CoT
Moleskin: Standard F3 beatdown. A fewfavorites emerged from tis am’s beatdown. Walk the rails up the ramps is always a favorite. Next week we’re installing a sign “This painstation not recommended for anyone under 6’5″ due to the exceptional distance between rails.” This is a killer on the traps so our misguided QIC (YHC) declared audible @ 3/4 distance on last rail after reaching muscle failure. Next on the list of top attractions were the Kong crawl and parnter supported squats. You can always tell it’s a crowd pleaser based on the grumblings it brings from the PAX. These two rated upper 20% and came up the following day’s beatdown. As a results these stay the the top of the WIB for future beatdowns.
T- Claps to The Men of Overdive for posting and suporting this beatdown. Our Site Q’s are committed to making this a favorite on the weekly hit parade. Those of you who are becoming regulars (Turnpike, Steakum, Donut Hole) keep on keepin’ on. Bring a friend and share the fun.
Announcements: Possible Convergence on Black Friday. More to come. Keep an eye out and check in with Site Q’s (HB and GJ).
Thanks to all who have had Electric Slide and Drop Thrill’s family’s in your thoughts and prayers. ES’ wife is home and doing well and DT’s mom is out of the hospital and is making great progress. This is great news on both counts.
10 Men gathered in the gloom of Outland for a frosty beatdown. Snowman was on a mission to prove that his previous showing of over the top vivaciousness wasn’t a one time deal as he lead the PAX for a brutal conclusion to the week’s voluntary drubbing.
The Thang
CT kickoffs the Q
Slow mosey through the parking lot and a couple trips around Electric Slide’s motor coach while he changes out of his bunny slippers and into some proper footwear and then over to the shovel flag.
COP
– SSH x 20
– IW x10 and a failed transition into Imperial Squats (IS). basiccally an Imperial Walker with a quat in between. YHC couldn’t get the count right so the PAX had to set me straight. once i learned to call count it went much better
– Imperial Squats x20
– Perfect Merkin x10
– LBC x10
Indian Run over to Shiloh Elem playground with a Squat walk through the gauntlet and Fence Burpees x10 (always a crowd pleaser).
She Hate Me ~ 5 minutes
– Step ups x40
– Mule kicks on the swings x20
– Decline Merkins x10
Indian Run back to the SVMS parking Lot with various pains stations and agility work along the way.
Hand off to Snowman
Grab a rock and a partner and line up at the practice field
Partner 1 does the following:
Partner 2 uses the rock
As partner was doing was running to the cone and doing the work out there, partner 2 does the rock workout. Both partners switch when one gets back or work out is completed. After that we did tunnel of love. Then we put the rocks back and did a Indian run back to the shovel flag. We stopped along the way to do 10 merkins ( I think that’s what we did) and then mosey to the base of the hill and do reverse lunge up the hill and run to shovel flag. At shovel flag did Merkin around the clock adn couple minutes of Mary.
Moleskin: Snowman brought his almost famous energy and enthusiasm to the lead this week for his inaugural lead. This began by double E calling him out on Friday to lead the next day and Snowman accepting and in turn challenging every one of the PAX to post no excuses. Strong start and a great job leading the pax through a brutal beatdown.
Story of the day.. All PAX were working on minimal sleep, as usual, but Glass Joe wins the prize by staying out all night Friday and posting with less than 3 hours of sleep. To boot he arrived @ 0600 for a five mile run with Double E and then into the normal hour beatdown from 0700 – 0800. T-Claps brother… i hope you got a nap that afternoon.
Posted on behalf of The Late Show…
3 men gathered for a pre-workout kettle bell beatdown to be joined by 6 more veterans and 2 FNGs for the main event.
The Thang
Mosey out the Shovel Flag
COP
Merkins x10
Mosey out the Shovel Flag
COP
Indian Run to SVHS track
Plank Relay: Plank it up in positions around the track @ 12, 3, 6 & 9 (Three groups of two, one group of 4 and one lone PAX. Group 1 sprints qtr track to group 2, Group 1 assumes plank, group 2 sprints to group3 etc. Keep on truckin until you reach your starting positions. This was supposed to be a dedication to the 4 hour plank record setter. However, the PAX put it all on the line and the sprints were a smokfest with planking as recovery in between. Well done gents!
Mosey over to the field house for a little wall work.
Line it up on the practice field, shoulder to shoulder. Firs man turns, look your buddy in the eye and walk the plank end to end. X2
“The Late Show” on Q
Mosey toward the elem school. Stop along the way for a EE favorite: seal team sit-ups for (10) count. Continue the mosey and regroup at the buses for some cheese wheel low shuffles. Then onward to the elem playground.
Partner up. P1 runs a lap, stopping 1/2 way for (10) ea leg lunges. P2 hangs out for a painful triplet of (4) supine rows or pull-ups, (5) good form push-ups… Sorry “merkins”, (6) low slow squats. Repeat triplet till P1 returns.
Flapjack, rinse & repeat.
Mosey/Indian run back to the shovel flag. Stop along the way for some dry docks and dips in the courtyard…. And right about here Snowman busted loose!! A man of few words for the last two months, his hilarious chatter had been picking up as the workout progressed. After the courtyard dips he started shouting inspirational American-Flag-Football-Movie quotes and Choo-Chooed to the shovel flag like a man possessed, leaving the rest of us to wonder in amusement and do our best to keep up.
Moleskin: A solid workout today. My thoughts on the ride to F2 McD’s drifted toward the story of the Widow and her offering (mark 12.41). I saw the look on faces today as we pounded it out today and I gotta say…. we weren’t just going through the motions. We were giving till it hurt and then some.
F3 is expanding further into the Union County region and we need your help EHing Men who live in the area. Here’s what we will do and when:
Current: Saturday AO of “Outland” at Sun Valley Middle School will continue and serve as the “FOB” (Forward Operating Base) for expansion efforts and other CSAUP activities.
NEW Workout(s):
Friday – F3 Overdrive
Target AO Coverage/Expansion:
Get involved & refer men:
1. Hard Commit and/or send contact info of potential FNGs to F3UnionCo@gmail.com
2. Follow @F3UnionCo on Twitter
3. Step up and lead in Union County
The Pre-Thang led by Double E 6:15 – 6:45 KB workout which included various pain stations. The Late Show, Glass Joe and CT were counted slinging iron in the gloom. Joined by Hair Band, Belly Flop, Turnpike, Electric Slide and Flea for the 7- 8 beatdown.
The Main Thang
Mosey to Shovel Flag for COP
Mosey over to the Parking Lot Hair Burners. Thanks to Double E for bringing the 45 & 10 lb plates. By the looks of the plates before and after this was their first time being used for this type of fun.
Move over to the wall for some active recovery
Take it around the corner for some more fun
Round 1
Round 2
Round 3
Hand off to Hair Band leading the second half
Arm work: 100 merkins 200 plank shoulder touches 300 air presses
Legs: 100 lunges 200 squats 200 calf raises
Core: 50 flutter 50 Russian Twists 50 LBCs Repeato
Moleskin: This am’s beatdown covered a little less ground than normal but the pain was flowing. The standard Indian runs and trips around the track were replaced with localized pain stations that were heavy on the reps. Hair burners aren’t the standard fare at Outland but they never seem to disappoint those looking for some exhaustive anguish. However, YHC doesn’t know how to gauge a reasonable distance for this type of fun so the first men through the gate paid the price. Not sure exactly how far you pushed the iron but strong work boys! Apparently, Glass Joe’s been watchin Looney Toons with the kids cause he pulled a “Roadrunner” like move as his feet spun for about 30 seconds while attempting to move that 45 lb plate across the parking lot. (beep beep).
The second half of the beatdown didn’t allow much room for recovery. Each of Hair Band’s sets had to be called to an end at the 10 minute mark. Someone called out part way through the Arm Work that this must have looked much better on paper than it felt going through. (THRUTH) It was tough, it was simple and we’re all stronger for having lived through it. Well done HB! F3 is based on no man left behind, unless The Late Show is caught up looking at the Harris Teeter truck with its Super Double Coupon ad on the side while the rest of us mosey from COP to the Hairburners.
Happy F3 B-Day to our vary own Horse Head!!! Come out an Join us Next Satruday to help HH celebrate of his one year anniversy with F3 as he leads us through an hour of pain!
You asked for it… Union County is soon to have it’s first weekday workout. Your Site Q’s will be Hair Band and Glass Joe. Details will be distributed shortly!
8 Strong PAX Posted Saturday morning for a thorough beatdown. Glass Joe lead the PAX like a seasoned veteran.
The “Pre- Thang” 06:00
Kicked off the pain with a few #F3Outlanders gathering for a 5 mile run around the Campus. (Double E, Horse Head, Glass Joe, Boonedock 2.0 *on the BMX)
The “Main” Thang 07:00
Mosey to shovel flag for Warmup COP (CT Leading 1st half)
– SSH x20
– Burpees x10 OYO (this was welcome gift to all, from Snowman, as he arrives on the scene)
– IW x20
– Merkins x15
-4 count squats x20
– LBCs x20
Mosey to the the hill in front of the Middle school and partner up
Round 1
– partner 1 run up hill Burpees x10 and return
– partner 2 LBCs
– repeato until team reaches combined x100
– Plank
Round 2
– partner 1 run up hill Burpees x10 and return
– partner 2 merkins
– repeato until team reaches combined x100
– plank
Round 3
– partner 1 run up hill Burpees x10 and return
– partner 2 squats
– repeato until team reaches combined x200
– plank
Mosey over ot the Wall
– Partner 1 Peoples Chair
– Partner 2 supine pull-ups x10/20/20
– switch
– repeato x3
wrap up the first half with flutter kicks x1minute
Glass Joe starts a long 12 round beatdown.
Mosey over to the rock pile and get ‘the rock’. Mosey on to the football field.
The Devin Hester: Partner 1 chasing partner 2 carrying ‘the rock’. The goal was to go from end zone to end zone without being caught or essentially a 100 yard dash. Then we switched and Partner 2 chased Partner 1 back to the other end zone.
To the stadium stairs we go!
Originally named Stairway to Heaven/Highway to Hell as I was trying to stay consistent with the use of classic metal but Snowman came up with the name Ring of Fire (Down, Down, Down…the stairs we go) which probably made Jesus happier with me so I’m sticking with that. In honor of Snowman:
https://www.youtube.com/watch?v=ain4dLhQtD8
Partner 1 runs a lap around the football field. Partner 2 goes up the stairs/down the stairs/10 burpees and continues that pattern until Partner 1 is back and then Partner 2 takes off for his lap while Partner 1 does the stairs and burpees.
Here was the rotation we did for Ring of Fire: 10 burpees/20 dips/30 merkins/40 LBCs. And by the end of it, everyone had run a mile and climbed the stairs at least 4 times.
Mosey ‘the rock’ back to the rock pile.
Indian Run back to the flag ending in a sprint to the flag.
Moleskin: Great job by everyone today! Lots of running which will make a man out of ya. Or at least half the man you used to be in pounds if you keep running. Great job by Double E, HH, Glass Joe and Boonedock on bike for the 5 miler at 6AM. And we all appreciate Snowman for interupting CT which enabled us to end the workout like we began it…….10 burpees due to Snowman.
Announcements: Glass Joe is leading a guys study through Philippians at Sweet Frog in Monroe on Tuesday night at 7pm. It begins this Tuesday night and will continue for the following 3 weeks as Philippians has 4 chapters so it’s a chapter a night. Jesus used loaves and fishes, I’m using frozen yogurt. Something for us all to puke up next Saturday.
Prayers: Praying for our brother Drop Thrill’s Mom. We pray for healing for her and peace for Drop Thrill and his family. Praying for HH and his job. Praying that he can manage the current workload and see some relief from it as well.
I might be the first to get knocked out in the video game but I kept getting back up dadgummit! Glass Joe!!!
7 men of Outland showed up for this morning’s beatdown. 4 men went the extra mile and started the pain early slinging iron from 6:15-6:45.
The Thang
COP
– SSH x20
– IW x20
– 4 count squats x20
– Merkins x20
Mosey to the baseball field and partner up
– Burpees x10 to celebrate snowman’s later arrival
– Partner 1 – lunges while Partner 2 – bear crawl around the bases
– Switch
– Rinse and Repeat
Pick a base and do 2 rounds of…
– Crab walk home plate to first base
– Kong crawl first to second base
– Lunge walk second to third base
– Backward lunge third base to home plate
Mosey around the school for some “Zip-A-Dee” Hate Me (x 6 minutes)
– Jump ups /step ups x20
– Dips x20
– Walk the plank down the rails
Horse Head picks up the Q
– Pick up your golden nuggets and lets move…
– Run out the access road from the middle school
– Hang a left at Elementary School and head toward the high school
– Pain station burpees, merkins, LBCs
– Recover and mosey over to the base of the hill by the shovel flag and this is where the real pain begins
Partner up
– Partner 1 AMRAP merkins while partner 2 runs to the shovel flag and back (too easy)
– Partner 1 AMRAP LBCs while partner 2 runs to the shovel flag and back (a little tougher)
– Partner 1 lunge walk to the cat tail plants while partner 2 runs to the shovel flag and back (seriously HH…enough with the running already)
COP / Mary
– Hello Dolly
– Rosalita
COT
Moleskin: YHC is getting this posted waaay too late so I am sure that I’m missing some of the fun that we had. Couple things of note. Several of the PAX persevered through a brutal Kettle Bell beatdown only to find that the roll into a beatdown that was intensified by the 100% humidity and 90 degree heat. Strong work brothers. Keep it up.
We’ve long wondered what type of man could sire a thoroughbred of Double E’s caliber. We had the chance to meet this legend Saturday morning as we welcomed “Walker, Texas Ranger” to Outland. In true ranger style, he chose his own path this week, as he made his way around the AO, surveyed the terrain and then joined us for a cup o’joe afterward at coffeeteeria. Glad you joined us WTR, and looking forward to seeing over the coming weeks.
Since our beloved “The Late Show” has been arriving on time the past couple of month’s we’re thinking of ending his term in office as our official tollgate indicating we’re 5 minutes into the beatdown. On a related note, Snowman is up for election in the race to take over The Late Show’s F3 handle as he’s been fashionably late the past two weeks. I think he’s setting his alarm for 7:00 just to be sure he stays in the running. Better late than never. We needed that 10 penalty burpees anyway! (We wouldn’t give you a hard time if we didn’t count you as a brother)
Drop Thrill has a 10k planned for this upcoming Saturday. You’ve been training hard and we know you’ll Kick butt.
There’s been some talk of #F3NightTrain on Thursdays. Rumor has it that it’ll be launching again this Thursday at 7:30pm from the #F3Joust site