SSH x 25 IC
MTC x 25 IC
LBC x 25 IC
Plank Jack x 25 IC
Merkin x 20 IC
High Knees 15 yrds
Butt Kicks 15 yrds
Burpee x 10
Run to the first road by the school.
Run to every third mailbox
10-jump lunge
10 merkins
10 dying coach roach
End of road plank
Rotate high to elbows
Millbridge parking lot
Hill run x 8
At the bottom of the first 4
15 Derkins
LBC x 20 IC
Plank Jack x 20 IC
Bicycle x 20 IC
At the bottom of the second 4
15 Dips
3 Laps around the Millbridge parking lot
Lap 1
10 Jump Squats
run
10 Hand release Merkins
run
Plank
Lap 2
10 Monkey Humpers
run
10 Hand release Derkins
run
Plank
Lap 3
10 LBC
run
10 CDD
Run gravel road back to parking lot
10 MTC
10 LBC
rinse and repeat
We said farewell to Nesbit Park this morning with a major beatdown. It will be one the PAX won’t forget. Looking forward to our new AO Cuthbertson Middle school. We will need to welcome that next Monday with a big F3 welcome.
What can I say about the Pax.
McStuffin is a beast, he really pushes the PAX is all aspect of the workout.
Transporter is Mr. consistency, always at the front helping motivate the Pax. Not sure he was a fan of the Monkey Humpers today but who is.
Short Circuit has come along way since he first started his F3 workouts. Pretty soon he will be running his own workout. Thats what happens when you commit to 3 days a week.
T-Ball, I can’t really talk about the a guy that wears a sweat shirt with “the team up north” however I think he is a little confused. He wore a Michigan St. shirt Saturday and Maze and blue one today. Enough said!
Popeye. I am not sure but I think he took a spill on one of the speed bumps on the dark gravel road this morning.
Frack has volunteered to lead one of the workouts in the upcoming weeks. Know his workout style it will be a major beatdown.
Thank you for taking us out Short Circuit.
Warm-up
SSH x 25
Merkin x 15
MTC x 25
LBC x 25
Imperial Walker x 25
The Thang
Mosey to the rock pile for group partner work
Round 1
Partner 1 run with rock
Partner 2 does 10 Merkins then catches P1 then switch.
Round 2
Partner 1 run with rock
Partner 2 does 10 CDD then catches P1 then switch.
Need to modify due to the size of the parking lot.
P1 curls
P2 200 meter run
P1 Shoulder press
P2 200 meter run
LBC X 20
Russian Twist X 20
P1 Triceps’ Extension
P2 200 meter run
P1 Merkin
P2 200 Meter run
Bicycle
Heals to heaven
P1 MTC
P2 200-Meter Run
Move to the stairs
P1 LBC
P2 Stair run
P1 Merkins
P2 Stair Run
P1 Curls
P2 Stair Run
P1 Shoulder Press
P2 Stair Run
P1 Triceps’ Extension
P2 Stair Run
Take the rocks back to the pile then jailbreak back to the parking lot
LBC x 20
Heals to Heaven x 20
The pax worked really hard this morning. Short Circuit has been going to F3 three days a week and he is starting to show great gains. He is even co-leading a group on Saturday. McStuffin’s was a beast this morning with the rock. He sprinted with a rock like nobody’s business. Frack is the rock of the group. Always pushing the group. I am pretty sure he could have lifted the boulder in front of the school.
Flash is moving to Cuthbertson Middle school on 11/30
Thank you Short Circuit for taking us out this morning.
Mosey to the school for cover.
Warm-up
SSH x 25 IC
Merkin x 15 IC
MTC x 25 IC
LBC x 25 IC
Squats x 20 IC
SSH x 25 IC
The Thang
Short Oregon Drill in the parking lot
3 sections
Jog section one lunge walk to section two.
Medium jog section two lunge walk to section three
Sprint section three, then jog back to beginning for 25 merkins.
Jog section one frog jump to section two.
Medium jog section two frog jump to section three
Sprint section three, then jog back to beginning for 25 merkins
Jog section one.
Medium jog section two
Sprint section three, then jog back to beginning for 25 merkins
Back to school for cover
LBC x 20 IC
People chair 20 jabs IC
Bicycle x 20 IC
Burpees x 10
Jog section one backwards lunge walk to section two.
Medium jog section two backwards lunge walk to section three
Sprint section three, then jog back to beginning for 25 CDD
Jog section one lunge walk to section two.
Medium jog section two lunge walk to section three
Sprint section three, then jog back to beginning for 25 CDD
Jog section one.
Medium jog section two
Sprint section three, then jog back to beginning for 25 CDD
Back to school for cover
Protractor
Burpees x 10
Peoples chair w/ shoulder press x 20 IC
Burpees x 5
Russian twist x 20 IC
Burpees x 5
Jail Break back to parking lot
I really wasn’t sure what to expect on a rainy Monday morning. To much surprise there were 4 people already to go when I pulled in. We had a couple new folks to the site. A fellow Buckeye fan is always welcome. Not only was Heisman a Buckeye he was someone that really pushed the group. The Indian Land guys know how to bring it! McStuffen was another one that really brought the juice. The more Jingles shows up the better in shape he is getting. Frack is getting back to his old form. Doesn’t even look like the had a knee injury.
Site moving to Cuthbertson Middle School 11/30
12/12 Gladiator Games in Indian Land
Warm up
SSH x 20 IC
MTC x 20 IC
Plank punches x 15 IC
Imperial Walker x 20 IC
The Thang
Run through Mill Bridge stopping at each intersection for 10 merkins. Total of 90 merkins.
At the Mill Bridge parking lot is the HILL. We ran 5 hills with 10 dips at the bottom of each hill
Move to the parking lot for suicides with 5 stops.
At the end of set one is 10 CCD
Rinse and repeat 4x
In the middle was 15 LBC, 10 dying cockroach, plank punches , Russian Twist
Back to the hill for another set of 5 hill runs with 10 squats at the bottom of each hill.
20 bench step-ups
Lunge walk around the playground
Frog jump around the playground x 2
Jog back to the parking lot.
LBC x 15 IC
Russian twist x 10
Protractor
Plank Punches x 10
That was a good workout. We cover around 1.5 miles with some steep hills in the middle. Hats of to Frack, he tore his meniscus in the spring and is just now getting back into running. He pushed it hard today.
Warm Up:
50 SSH
40 Mountain Climbers
30 LBC’s
20 IW
10 Merkins
10 Merkins
20 IW
30 LBC’s
40 Mountain Climbers
50 SSH
OK..Warmed up now,,,
The Thang:
Mosey over to the Rock pile
20 Curl to Press in cadence
15 LBC W/ Rock in Cadence
10 Low Slow Squat in Cadence
Rinse and repeat
Mosey over to the front of the school for a quick people’s chair and then partner up
Partner 1 (10 Dips) while partner 2 does pull ups or bicycles on monkey bars until swap. Rotate 9,8,7 etc until completion
Back to people chair (1 legs), partner up again
Partner 1 (10 Decline Merkins) while partner 2 does heels to heavens till swap. Rotate 9,8,7…Etc until completion
Back to People’s Chair mixing in Air press and 1 legs, Partner up again
Partner 1 (6 Carolina Dry docks) while partner 2 does up and overs on the monkey bars. Rotate 5,4,3 etc..
Quick mosey back to home base to finish right on time with a quick 20 Russian twists
Moleskin:
The first frost quickly thawed through the warm up to warn off the Monday morning blues. That being said, gloves are a must moving forward. The crew worked out hard, Short Circuit continues to push himself and the 2.0 Meteor didn’t hold back either. I was impressed by Comet who is working through a messed up arm, he didn’t stop and continued to do pull up’s while the rest of us moved on to bicycles. Frack is a beast and Kevorkian worked out hard despite running 11 miles yesterday in prep for the Spartan race. Dr. McStuffens is drinking the cool aid and has quickly made his mark in the pax. Dash as always was the first back to camp with his speed! I myself and so humbled by a group of men that refuse to sleep in, refuse to let life pass them by and clearly have a strong desire to better themselves physically and spiritually. #Humbled #Inspired
Warm up
SSH X 25
Merkin x 15
Russian twist
Bicycle
LBWarm up
SSH X 25
Merkin x 15
Russian twist
Bicycle
LBC
4 Corners
Burpees x10
Run
Merkins x 10
Run
Jump squats x 10
Run
Carolina dry dock x10
Run
Plank
Heals to heaven
LBC
3 Corners
Pick a rock you can run with. Some picked bigger than others
Round 1 with Rock
1st Corner – Tricep Extensions
Stairs
2nd Corner – Curls
3rd Corner – Shoulder press
Rinse & Repeat x3
Plank
Round 2 with no Rock
1st Corner – Merkin
Stairs
2nd Corner – LBC
3rd Corner – Squats
Back to the parking lot for 4 minutes of something. Partner up
Group 1 run around (small) parking lot
Group 2 merkins
Russian twist
Squats
Announcements:
Dirty Dozen
Mud Run
Fast 5k Fort Mill Highschool
Thank you Transporter for taking us taking us out.
Mosey to the front parking lot of the school for the warm-up.
SSH x 25 IC
MTC x 20 IC
Squat x 20 IC
Hit the curb for the following
20 Dips
20 Decline Merkins
20 Dips
20 Incline Merkins
People Chair
20 Jabs IC
20 Shoulder press IC
Back to the wall for
20 dips
20 merkins
Run to the other side of the school lot
20 squats
20 Jump lunges
Run to back to the other side for 20 wall toe taps IC
Run back for some abs
LBC x 20 IC
Heals to Heaven x 20 IC
Protractor
Indian run up by the road around to the small rock pile
10 curl to shoulder press
10 goblet squats
Rinse and repeat x 1
Run back to the parking lot for the gauntlet. 5 Cones set up 15 yards apart.
Round 1 10 hand release merkins at each cone then sprint back
Round 2 10 jump squats
Round 3 10 LBC
Round 4 10 Carolina Dry Docks
Round 5 10 LBC
Round 6 5 Merkins
Good group of guys this morning. We had our regulars Transporter, Beano, Atlas. I continue to be impressed with Beano and Atlas’ efforts. Those guys are making huge improvements. Ever since Transporter started F3 he has moved up very quickly as a strong leader. He and I look to put in some extra credit tonight at our kids XC practice. Then we had a few new to the site guys in Jingles and Short Circuit. Short Circuit hit the gauntlet hard today, he was right beside Me and Transporter most of the rounds. I feel like Jingle could join Santa’s sledding team. With the sound his sneakers bring, it sounds like Christmas. I am glad we found some dry pavement today.
Thank you for taking us out Short Circuit.
Upcoming Events:
Mud Run: http://www.ultimatechallengemudrun.org
Beast run: http://www.spartan.com/en/race/find-race
10/10 Dirty Dozen: http://usnwc.org/play/whitewater-race-series/upcoming/dirty-dozen-obstacle-trail-race/
10/17 Fast 5k in Fort Mill Relay Team of 4
Warm-ups
30 SSH
15 merkins
15 imperial walkers
The Thang
Mosey to school parking lot
15 LBC’s,
15 Dying cockroach,
15 Russian twist,
Rinse & repeated 3 times with a short run around the parking lot in between each set
Mosey to school playground
20 dips,
10 jump ups ,
5 pull ups
Rinse & repeated 2 times
4 corners around the school parking lot;
short run with a set of exercises at each corner
20 merkins,
15 derkins,
10 jump squats
5 count rest
Rinse & repeated 3 times
Mosey to stairs by the soccer fields for some ab time
Freddy Mercury,
Rosalita,
Protractor
Ran up the stairs by the soccer fields x 5
Mosey home
Jack Webbs to a count of 6
Back to School Special for 5 Lucky gents!
Warm Up
SSH x 25 IC
MTC x 20 IC
Merkin x 15 IC
LBC x 15 IC
Squats x 15 IC
Up to the baseball field for some fun and games
Start at home plate, run to R field 10 regular merkins, C field 10 regular merkins, L field 10 regular merkins.
Peoples chair on the chain link fence for people’s chair. Shoulder press and Jabs IC x 15
Head to the dugout for 25 dips
Rinse and repeat 2 more times
Mosey to the Mill Bridge playground. Partner up.
P1 Run the lot
P2 decline Merkins
P1 Run the lot
P2 Bench Step ups
Plank
P1 Run ½ lot
P2 Burpees
Plank
P1 Run ½ lot
P2 Burpees
Head back to the POC stop on the way back for planking as we wait for the six
Hit the parking lot for some Mary
LBC
Bicycle
Protractor
Russian twist
All in IC. Not sure of the numbers
We covered over 2 miles today. Congrats Men! It hit Mop Top pretty hard today. I guess that what a summer off will do to you. He must have been on a mission trip and growing out the summer beard. Hopefully the school schedule will be in full swing by next Monday so we can have our 8 Pax back. Bratwurst, Beano, and Atlas all brought it today. They didn’t let workout be effected by the school days.
Bratwurst, thank you for taking us out. You are a great man!
PAX of 8 (2 FNG) got a little run it this morning.
Mosey down to the statue for warm up. Did want to wake the folks in front of the parking lot.
SSH x 20 IC
MTC x 20 IC
LBC x 20 IC
Squat x 20 IC
The Thang:
Take off for our run down the gravel road.
Stop at the bridge for 10 burpees
Continue down the road to the Millbridge playground
Decline Merkin x 25
Dips x 25
Step ups or box jumps x 25
Run to the “Millbridge” once the six caught up we did 5 burpees
Run to the bike path for 10 hill repeats. Modified to 8. It was much easier when I did the recon on my mountain bike.
Run to the next bridge for a round of exercise.
Merkins
Plank punches
Start heading back to POC. Stop at the front entrance for Squats and lunges.
As we had back to by the school I noticed a rock pile so we stop for a round of 3’s
Curl to shoulder press then run around first cone and back. Rinse and repeat x 3
Head back to parking lot for 4 minutes of Mary.
LBC
Bicycle
Protractor
Russian Twist.
We had a great turn out again this morning with a PAX of 8 including 2 FNG, a lot of new faces from other sites too. Thank you for supporting #F3Flash site. I don’t think anyone saw the pre-blast on twitter last night. No one expected the distance of the run this morning. We ended up covering a little over 2 miles with a lot of exercises. I think the hill repeats were a little more than I had planned for. Crab Legs and Transporter lead the Pax in running this morning. I know Crab Legs from Soccer, he is a runner and Transporter is training for the Spartan. I did hear a couple of the PAX say they ran a sub 6:30 mile back in the day. We need to get them back in race shape. The Lawson Boys keep coming. Short Board and Con Air great work today.
Keep Heather Meyers in your thoughts and prayers as she continues to fight cancer.
Spartan Race coming up in a couple weeks
Marine Mud run in October.
Armadillo, thank you for taking us out.