16 PAX, including 3 FNGs, gathered for a foggy beatdown on the fields (and courts) of Outland this am. Strong work by all.
– Mosey to the back of the school behind the large collection of Cheeze – Wagons for COP.
COP
– SSH X30
– IW X20
– Merkin X20
– Peter Parker X20
– Parker Peter X20
Indian Run over to the H.S. Pitch (soccer field).
– Jack Webb has just arrived, dang it!
Mosey over to the courts for:
Tennis Work:
– Suicide 11’s
Slow mosey back to the middle school for a little 02 deprivation recovery.
Wall work:
– Peoples Chair (1 minute)
– Peoples Chair (1 minute w/ 30 air-presses)
Handoff to CT(… and you thought the Wall Work was over)
– Balls to the Wall
– Decline Merkins Feet on the Wall x5
– Peoples Chair (Continued)
– Speed squats x20
– Balls to the Wall
– Decline Merkins Feet on the Wall x5
Mosey to side of school
SHM (7 mins)
– Jump ups x20 (audible after 1st Set down to x10)
– Dips x20
– Walk the Plank Wide
– Walk the Plank Narrow
– repeato
Indian Run to ELem School
6 MoM
– LBC’s x20
– Freddy Mercury x15
– Reverse Plank
– Back Scratchers x15
– Cumberland County Viaduct Right
– Cumberland County Viaduct Left
Mosy back to Middle School
Plank-o-rama
Mosey to Shovel Flag
COT
Moleskin:
Zip-A-Dee brought the pain in a big way with the suicides on the tennis courts this a.m. Any Pax fotunate enough to partake in this a.m.’s pain dujour is ready for Wimbleton (Ball Retrieval only).
HB (Hairband) is becoming a beast (even though he had a little setback with “over celebrating his BIG 4.0 last week) and it’s amazing to see how far he’s come in such a short amount of time. #dedicationandreadytolead / #welcometotheclubbrotherbwaaahaaahaahaa
Horsehead is also really coming into his own and proving to be a leader of the PAX. All while managing to keep an eye on Boonedock who has crazy smoke-boots and is all over the place. I think HH covers more ground than all of us on a weekly basis chasing him around. Perhaps it’s time for Boonedock to Q it up and see how all of us older guys can keep up.
Chicken Dance, AYE brother – good luck at the SPARTAN BEAST and be safe. You’re ready and will do great. Just come home in one piece…..
9 Strong PAX gathered in the Gloom of Outland for a Traditional F3 Beatdown.
The Thang
COP
Mosey to back of school Middle School
Mosey to Elementary School
She Hate Me x10 mins
MoM
Field Work
Mosey Field House
Grapes over coconut walk the wall
Mosey to dip bars.
Mosey back to disc golf course and Jailbreak to the Shovel Flag
Moleskin: Congrats to Electric Slide who took the lead last week at Outland for all those who didn’t get the communication about the Convergence. Way to step up and lead brother. Kudos and welcome new QIC. No better indoctrination than trial by Fire.
This morning’s beatdown brought the PAX back to the basics of F3 Pain. Here’s the “Reader Digest” version…
Horse Head lost his shorts while leaping through the swing to get in position for the mule kicks. Might have something to do with the speed he’s picked up over the past several weeks of continuous posting at various workouts. Keep it up brother #F3strong.
The effects Speed Squat / Peoples Chair Combo could be felt in the nether regions even prior to completion of the set. This is a special brand of pain adopted from Area 51’s own Far Side and stolen to keep the tradition going. We might call this one the preparation H #painintheglutes. Thanks brother for the gift that keeps on giving.
The jailbreak proved once again that Electric slide stands the best chance of a successful breakout if the need even arises. Although several of the PAX were hot on his heelz. A little competition?
Coming soon to a theater near you a new F3QIC… Schnitzel. Stay tuned for more.
13 PAX (incl 2FNGs) posted this morning’s gloom for a run through Outland’s Micro-Mini Obstacle Course for some #USMCMudrun prep.
The Thang
Mosey to Disc Golf Course for COP
Grab a rock and break into 3 groups for some circuit work.
Head over to the Practice field for some animal crawls
Return your rock and Grab a partner for some Mud-Run Prep
3 MoM
Obstacle course Walkthrough
Micro Mini Obstacle Run (Full Speed)
Mary Session until all PAX complete course
COT
Moleskin: Big League Chew brought the pain during the first half of the workout starting with the merkin/mountain climber mixer. The animal crawls pushing/carrying our rocks had the feel of something BLC may have adopted from Go-Ruck training. The PAX were all smoked at the end of the first half of the workout.
Second half of the pain fest moved into the Mini- Micro Obstacle Course. One trip through the course at walking speed to get the feel for the obstacles and then it was off to the races. The mud was missing from our mud-run training but there was plenty of water soaked grassland to ensure we all left the big green gym this am soaked and covered with enough dirt and grass to show proof that we were getting after it in the gloom. YHC was called out for attempting to shortcut the course by going from obstacle #1, the bear crawl, straight to obstacle #6, climb over the pull-up bars in the spirit of #ifuaintcheatinuainttryin. T-Claps to all for pushing their personal limits to get a great workout and special callout to Champagne and Milton who were out in front coming out the of the “Tour de Stad” section of the course #F3Strong. Everyone left it all on the field today… great work. Then it was off for some fellowship and recovery (2nd F) at the Starbucks across the street.
13 Outlanders gathered in the gloom for a countdown to pain hand delivered by Abacus.
Tha Thang
COP Warmup
-SSH x20
-Imperial Walkers x20
-Slow Squats x20
-Mountain Climbersx20
-LBCs x20
-Indian Run to field behind the MS
Ark Loader
-Bear Crawl down
-Sprint back
-5 burpees
-Kong Crawl down
-Sprint back
-5 burpees
-Crab crawl down
-Sprint back
-5 burpees
-Burpee Broad Jumps
Mosey to the ramps behind the school
-Walk the Plank Right up Railing 1
-Walk the Plank Left up Railing 2
-Lunge Walk final ramp 3
Indian Run MS to HS
Sevens
-Man Maker Push-ups 6,5,4,3,2,1,
-Supine Pull-ups/Inveted Rows 1,2,3,4,5,6
Pass off to Abacus
Mosey over to practice field for:
-Karaoke left across the field, karaoke right on way back
-Backpedal across field, sprint back
-High knees across field, butt kickers back
(Plank it up after each trip across & back)
Mosey over to the track for:
-Run 1 lap around track with stops in each “corner” for called exercise
–Corner 1 – Merkins x 10 IC
–Corner 2 – Squats x 10 IC
–Corner 3 – Wide-arm Merkins x 10 IC
–Corner 4 – Sister Mary Catherine’s x 10 OYO
Mosey over to soccer field & partner up (Size does not matter)
-Partner 1 sprint across field & back, Partner 2 does Merkins
-Flap jack
Rinse and repeat x 2 (w/ LBCs & Peter Parker’s)
Circle up for 6 MOM
-Dolly x 20 IC, Hold’em (crowd pleaser)
-Flutter x 20 IC, Hold’em
-Rosalita x 20 IC, Hold’em
-LBCs x 20 IC
Jog over to bottom of hill near launch point
-Everyone start on your belly, bear crawl up the hill & AYG to Old Glory for COT
Moleskin: The PAX got to experience Abacus’ special brand of pain this Saturday in the gloom and it was not something they’ll soon forget. A highlight of this morning’s beatdown was our exhibition tour through the stadium. The football stadium had the gates wide open this week for a group of volunteers who were picking up litter after Friday night’s big game. #F3Outlanders aren’t a shy bunch so we took full advantage of the open access. To our dismay the track had been recently resurfaced with some unknown substance with the malodorous quality of a papermill. After great debate about which PAX was at fault for the noxious odor we embraced the scent and hit the track for some running and painstations. We must have looked intimidating because a small cluster of civilians, who had been walking around the track, hightailed it around the other side and onto the bleachers as they saw our launch onto the raceway. We did manage to gain some fans as we moved, proven at our first painstation where we were met with cheers and encouragement by a group of onlookers. #F3PAXcelebrities Track work being complete the PAX moved back into the fields of the big green Gym for the remainder of Saturday a.m.’s fun. Great job by all.
Welcome to “Horsehead”, who’s name is derived from his Italian family ancestry (not) and to “The Conductor” Slicker’s 2.0 who has a love for model trains. #F3paintrain maybe?
Great work by all at Outland this a.m. between the hill work and obstacle run today’s beatdown was a real gasser.
The THANG:
Circle the school (1 full lap) and back to the VSF for some warm-up.
– SSH X20
– (5 burpee penalty)
– Merkin X15
– (5 burpee penalty)
– Maktar Jai (sp?) X15
– (5 burpee penalty)
– Peter Parker X20
– (5 burpee penalty)
– Parker Peter X20
– (5 burpee penalty)
Mosey to the Hill
The Real THANG:
Partner up for some HILL WORK. Partner 1 performs exercise while partner 2 sprints to the top of the hill and back to relieve partner 1. Rinse and Repeat / Flapjack.
Hill Work
– 100 Merkins (combined)
– 100 Prison Squats (combined)
– 50 Diamond Merkins (combined) #weak
– 100 Wide Armed Merkins (combined)
– 100 LBCs (combined)
Mosey to the school and let’s grab some “WALL”
Wall Work:
– Peoples Chair (1 minute)
– Rinse & Repeat Peoples Chair (1 minute) + 30 air presses
BANG – and in comes Countertop batting clean-up for the 2nd half.
Wall Work Part 2:
– Balls to the Wall 1 min (x10 hand stand merkins optional)
– Balls to the Wall 1 min (x10 hand stand merkins optional)
– Mosey over to Obstacle course for a 2 minute overview
2 Man Team Obstacle Course
– Start from Obstacle Course pick a partner and begin…
– Run to the High school stadium
– 1st obstacle over/under/through ~8’ fence into Track
– 2nd obstacle “tour de stad”
– run track to Home Team bleachers and follow the leader up and down all stairs
– run track to Visitor Side bleachers and follow the leader up and down all stairs
– 3rd obstacle over/under/through ~8’ fence out of Track
Run back to obstacle course
– 4th obstacle 10 pull-ups (combined)
– 5th obstacle over the 1st Wall
– 7th obstacle over and under the horizontal telephone poles
– 8th obstacle over the second wall
– 9th obstacle balance beams
– 10th obstacle tire run
– 11th obstacle decline sit-ups (each)
– 12th obstacle telephone pole steps
– 10 burpees (each)
– Plank-o-rama and wait for all to finish
6 MoM
– LBCs x20
– Freddy Mercury x15
– Back scratchers x15
– Cumberland County viaduct right x14
– Cumberland County viaduct left x14
– Prairie Fire Mary x10
– Mosey to the base of the disc course hill
– Prison break to uphill to shovel flag
– COT
Moleskin: What started out as a friendly workout turned into a suitable #F3beatdown as Zip-A-Dee’s Hillwork smoked the PAX. Call it instinct but I have a feeling Z’s 5 burpee penalty was planned from the “git-go”.
We covered A LOT of ground and more than usual; however, the PAX outperformed and responded in gladiator fashion. Although we’ve only been active for a few weeks (month or so), the entire PAX has noticeably gotten stronger week in and week out. Today was the most impressive performance by the beasts of Outland to date by far and by ALL!!!!
Q-Z was littering the hill with yellow laundry as if donning a zebra shirt at Sun Valley’s Friday night lights football game the night before #nextweekzipwillhaveawhistle. It all started with Chicken Dance giving the first 10 count of the day and starting at 1. To quote Keyshawn Johnson on ESPN #comeonmayun!!!! This isn’t your first rodeo. And then it was all downhill from there, literally!!!
Oh that sneaky Q. Once at the obstacle receive instruction, Q-CT slips in and oh yeah, see the stadium, yeah that’s part of the obstacle challenge as well. To quote Spielberg, “pfft, way to casually slip in the stadium work a half mile a away.”
The high school provided an unexpected obstacle as the PAX found the gates locked. Not the first time we’ve had to overcome this particular obstacle so we just added into the wienke and kept the pain train moving forward. However, instead of scaling the fence, Swiss Miss and Zip-A-Dee decided this presented chance for all to check their waistline. So the majority of PAX squeezed through, recovered their feet and ran for the bleachers. Kudos for ingenuity.
Great to see Swiss Miss back out bring some speed to the PAX; however, nobody’s been able knock off Electric Slide during the traditional end of the workout jailbreak up the hill to the VSF. #dudehassmokeboots!!!!!!!!
Q-Z caught CT and Chicken Dance taking in a little fartsacking during the combined 100 wide arm merkin hill work. While the PAX was 02 deprived and just in the 40’s / 50’s, Team CT/CD were in plank position as if finished. Corporate calls them out and CT says, ohhhhhhhhhhhh it’s not 50 and it’s 100. Yeah man get to work.
Spielberg extra dose of pain this a.m.. He must have smelled sweet because one of the local bees mistook him for a flower and then decided to leave a stinger in him as a memento.
Outland PAX are keeping Electric Slide and his wife in prayers. ES’s wife is on the waiting list for a double transplant. ES is going for a new job and prepping for upcoming bodybuilding competition.
This morning’s muggy gloom called forth 8 strong brothers for a wet, grassy beatdown to be remembered.
The Thang
Big League Chew (QIC)
COP
Mosey to lower 40
Rock Pile for coupon
Deposit coupon
Line up in the Endzone (Infantry bounding drills)
Countertop (QIC)
COP 6+ MoM
Ark Loader
Up against the Wall
COT
Molelskin:
This morning’s gloom provided the added challenge of 97% humidity. A bonus for sure if you’re training to invade a small South American country or getting ready for one of the many upcoming mud run / obstacle races.
Big League Chew was channeling Gunnery Sergeant Hartman this a.m. and kicked the workout off at a pace that had YHC gasping for breath starting with the “warm-up” and on through the pull ups, squat jumps, tunnel of love low crawls and infantry bounding drills. On the bright side…The beauty of performing bounding drills on a water logged field with good turf is that you can get an extra few yards for each dive #F3SlipAndSlide.
Outland has been officially chistened: A milestone was reached this a.m. as Outland demanded it’s toll from a PAX , who will remain un-named, spilled Merlot during the Ark Loader. Way to push youself brother. #missionaccomplished
Welcome new #F3PAX:
Vila (Dave Kaminski) origin: Robert Joseph “Bob” Vila is an American home improvement television show host known for This Old House, Bob Vila’s Home Again, and Bob Vila
Francis (Rob Ginas) origin: Francis from the movie Stripes http://www.youtube.com/watch?v=IMtvnAmfuf8
Shark Bait (Scott Lyons 2.0) origin: Nemo’s initiation at into the club at the base of mount “Wannahockaluggi” in the fish tank
15 dedicated men gathered in the foggy gloom of Outland for a Saturday morning painfest. Zip-A-Dee never fails to keep it fun and painful.
The Thang
– Mosey to Middle school
– Lunge walk through the gauntlet
– Mosey access road behind school
– back peddle to 100 yards
– mosey to disc golf field
COP
– SSH x20
– Imperial Walker x20
– Mountain Climbers x20
– Squats x20
– LBCs x20
– Perfect Merkins x10
Sprints across soccer field
– Sprint
– Karaoke Right
– Plank
– Sprint
– Karaoke Left
– Plank
– Sprint
– Backpeddle
– Plank
Partner Exercises 20 yards and flapjack
– Mosey to practice football field
– Partner carries or lunge walk
– Back-to-back squats x20
(Switch and repeato)
– Wheel barrow
– Hand clap push-ups x20
– (Switch and repeato)
Part Deux led by Zip:
Ditch the Pitch (that’s the soccer field for you futball novices) and mosey over to the Gridiron….
– Run the stadium stairs to the top, across the length/width of the stadium and what goes up must come down.
– Enter the Gridiron and circle up at the 50 yard line for some Mary
– Flutters X20 – hold ‘em
– Dollies X20 – hold ‘em
– 6 inches for a slllloooooow 10 count provided by Hair Band (aka PowderPuff
– Backscratchers X20
Ruh Roh, looks like the real Varsity Team is starting to show up to put some work in so YHC calls an audible and back to the Pitch we go.
Mosey to the Pitch and circle up at the 50 yard line so we can introduce the Outland PAX to Mr. Jack Webb!!!!
– Jack Webbs to 10 w/ Merkins X 4 Air Presses for each rep.
Ditch the Pitch yet again and begin to mosey, STOP!!!!!!!! QIC just realized we’ve gone 48 minutes without doing a single burpee the entire workout. 10 BURPEES on your own!!!!
Mosey back to the flag for some hill work and partner up.
Hill Work (grab your previous partner and do not start to dos y doh)
– Partner 1 runs the hill while the other partner performs said exercise.
– Combined target of 100 LBC.
– Plank when finished.
On your bellys!!!!!
– Jailbreak up the hill and home to the flag.
2 minute Drill:
– 5 burpees on your own
– Rosalita X20 – hold ‘em
– 6 inches for a 10 count
Moleskin:
Outland welcomes Wireless, Blueprint, Murdock and Leet as the PAX continues to grow with men of character in the morning’s gloom.
T-Claps to all as they proved their metal and persisted through this mornings beatdown.
Cocoon is quickly becoming a regular in the Outland. Keep it up brother. #dedicated.
25 Dedicated men gathered in the Gloom of the Sun Valley campus from all directions.
The Thang
Warmup (middle school disc golf field)
Cross Campus Patrol Begins (middle school to elementary School)
She Hate Me @ Playground
Continue Patrol campus borders (elementary school to high school)
Pass the baton to 2nd Half Q (Zip)
Rail Work
Bleacher work (Stadium Style)
– Sprint back up the near side bleachers
Hit the Track and mosey over to the Visiting Team’s side of the field for some more bleacher work
**Audible**
Running short on time and the PAX is still a ways out so time to come up with an exit plan…
– 3/4 circuit around the track and hop over a 4 – 5 foot concrete/cement wall.
Circle up for Mary
Q is informed that we still have a little over a minute to go
So to close – 10 burpees on your own at the request of Donkey Kong
Moleskin:
Area 51 (McKee) is converging on Indian Trail to Launch “Outland” July 13th
Join the Men of the Deep South (CLT) for a Traditional F3 Style Bootcamp beatdown complete with obstacle course chaser. Saturdays 7:00 – 8:00 a.m
Shovel Flag will be planted @ Fields between Sun Valley High School and Middle School
Gloves recommended for onsite mini-obstacle course with pull-up bars, parallel logs, climbing walls, log crossing etc…
Coffeeteria: Starbucks across the street (Sun Valley Commons) for some fellowship.
Map: http://goo.gl/maps/aIk1z
Actually we have no idea what the signs in the middle of the field said today but we’re sure it had something to do with the the site being restricted for the 35 Dedicated AREA 51 PAX who posted in this morning’s gloom for a fathers day beatdown.
The Thang
Warmup (ALL)
-SSH x20
– Imperial Walker x20
– Mountain Climbers x20
– Squats x2
– LBCs x20
– Perfect Merkins x10
Veterans go with Young Love:
– Indian Run around the soccer fields
– Line up at side of fields for suicides. Run 25, 40 and 50 yards, returning to start each time and performing called exercise at each marker:
– Touch the line (this was the warmup) — active recovery of mountain climbers until all finish
– 10, 15 and 20 Merkins — plank until all finish
– 20, 30 and 40 Squats — plank until all finish
– 10, 15 and 20 Carolina Dry Docks – plank until all finish
– 10, 15 and 20 Jump Squats — collapse at finish
Mosey to other side of field for Jack Webb:
– 1 merkin/4 air press; 2m/8ap; 3m/12ap; 4m/16ap; 5m/20ap
– here come the FNGs, quick jump to 10 merkin/40 air presses #gottaimpress
Rookies with CT
– Track Sprints across field
– Sprint down, mosey back and plank
– Karaoke right down, Karaoke left back and plank
– Bear crawl down, mosey back and plank
– High knees down, mosey back and plank
COP
Jack Webb 1-7
– 1 Merkin – 4 air Press
– 2 Merkins – 8 air press
… you get the picture
Wall of Pain (I min) x2
– Peoples Chair
– Balls to the Wall
6 Minutes of Mary (ALL)
– 20x LBC
– 20x Flutter
– 20X Superman w/ Flutter
– 20X Dolly
Rookies go with Young Love:
– Mosey to Rock Pile. Pick a rock buddy and circle up in field.
– Staggered arm merkins with arm on rock: 10 Right Arm, 10 Left Arm
– 10x Squat (w/ rock)
– 10x Curl (w/ rock)
– 10x Overhead Press (w/rock)
– Leave your rock and mosey to other side of field and back. Return to your rock buddy (or someone’s smaller rock if you are smart)
– 10x Curl (w/rock
– 10x Squat (w/rock)
– 10x Overhead Press (w/rock)
– Return rock to the pile.
Slow mosey to replica of NC.
– Pick a stump
– 20 dips
– 5 step-ups each leg
– Repeato
Veterans with CT
A little xtra Mary
– Leg Throws (Left, Center, Right) x20
– Switch and repeato
Ark Loader – field inside track (Plank until all PAX finish end of each)
– Bear Crawl / High Knees / Burpees x10
– Crab Crawl / Back Peddle / Burpees x10
– Kong Crawl / Butt Kickers / Spartan Race Burpees x10
Wall of Pain
– Peoples Chair x 1 min
– Hanging leg lifts x15
– Peoples Chair x 1 min
– Hanging leg lifts x10
Mosey to parking lot for COT. (ALL)
– 30 seconds remaining = 30 seconds of BURPEES!
COT
Moleskin:
– Great to see so many new faces and long lost folks. Favorite comment was when someone asked me (Young Love) who I was and then said that he was surprised he hadn’t seen me before. Then he remembered that he hadn’t been out to F3 in over a year.
– Props to Far Side for riding 38 miles on his road bike before posting for the workout. Would have been impressive if you had stayed in the cycling spandex for the workout. Thank you for changing, nonetheless.
– FNGs sounded extra relieved when I (Young Love) told them to pick a stump, and then quickly followed with “don’t worry, we aren’t picking it up and taking it anywhere.” Gives me ideas for the future though…
– Props to The Tumbler for (a) not falling down at any point in the day, and (b) gutting out the last 15 minutes with a sore hammy.
Announcements:
– Next week (6/22) is another FNG Day at Area 51. EH your friends; EH yourself.
– Reminder about Base Camp for new/returning folks.
– New workout Anvil starting Wednesday 6/19, 5:30 am at Calvary.