Two weeks ago at Mint Hill Metal Tough Skins brought a version of today’s painfest, but of course I had to throw in a few coupons. Here’s what went down:
COP
15-SSH
1 Burpee OYO
15-Imperial Walkers
2 Burpees OYO
10-Merkins
3 Burpees OYO
15-Squats
4 Burpees OYO
15-Windmills
5 Burpees OYO
10-Hillbillies
So you’re good and warmed up right? Good!
So the way this works is there are four kettlebells on each side, and one ruck. Ruck? What is this SPEARHEAD?
It works like this, do exercise one, then run to station one and perform station exercise then run back. Repeat exercise one, then exercise two. Then run to station one again, then two, then back home. Repeato until you’ve done four stations of bells. Then one station of bear crawling with the ruck on.
Exercises (all x20)
Bicep Curls
Tricep Extensions
Teabag Squats
Double Arm Swings
Stations (all x 20)
LBC
Squats
Merkins
Dips
We made it about half way through a second round then it was time for some stretching and Mary and we were out of time!
Moleskin
Welcome Bernanke to the fold! Great job out there on your first post! Hope you’ll continue to come back. Union County has boot camps on Tuesday, Wednesday, Friday and Saturday. And a running workout on Thursdays. Also there are F3 workouts all over the region. Check out f3nation.com for a full list of workouts and locations. Hairband or Glass Joe can answer questions or shout out below any questions.
Mud Run deadline is coming up.
Always great to be back down with the Union County brethren. UC is really where the glue of F3 took hold for me and will always be special to me.
Continue to lift up the family of one of our UC brothers mentioned this morning. I’d appreciate prayers for my back, which is still causing me pain.
Thanks for allowing me to lead. Have a great weekend.
DUE TO LACK OF INTEREST THIS IS CANCELED.
Double E, Chum and I are looking to do an informal little tournament to see how many guys in Area 51 or surrounding regions play disc golf, or would be interested in learning.
Date – March 19
Time – 10:00
Location – Stevens Mill Park, 5278 Stevens Mill Road, Matthews, NC
Please respond below and let me know your interest in this event. I’m think of just an informal, fun event for guys that play, are new to playing, whatever.
This course is 18 holes, and easy to moderate. For the tournament we will play the front 9 and then declare a winner. After that if anyone wants to continue on and play the back 9 we will (I plan to).
No cost! Free is free!
We will limit participation to the first 36 who sign up.
F3 name, Hospital Name, Team members names and hospital names. Open to 2.0’s.
YHC brought out an oldie but goodie from last year that I picked up at Peak 51 and then Glass Joe brought the icing on the cake.
15 – SSH
15 – Imperial Walkers
15 – Windmills
15 – Hillbillies
15 – LSQ
Now for the main course:
Just like the song, you repeat every day until the end (or you spill merlot)
1- Sprit the busses
2- Burpees
3- Carolina dry docks
4- Lunges
5- Sta jumps/Bomb jacks
6- Flutter
7- Smurf jack
8- Squats
9- LBC
10-Merkins
11- Freddie Mercury
12- Seal Jacks
After all the Christmas cheer, Glass Joe took over for hill work with some snow sleds he stole from his neighborhood that tested to see if anyone would faceplant, Joe of course had to be an overachiever.
Then we headed back to the busses for some hidden EE sticky plates and teamed up to push them to the road and back.
Joe threw in some Mary and we were toast, I mean done.
Nice work all!
Shephered was smoking us all on the 12 days, almost always done with each round of exercises before anyone else. #strong
Welcome Sweetchuck who was an EH of Turnpike’s!
Joe Davis 5k/10k upcoming, A51 Christmas Party deadline is next Sunday! Party on the 12th, Toy Drive upcoming too.
I pray you all have a safe and happy holiday season as we celebrate the real reason for hope in this dark world, and His name is Jesus.
Thanks for the honor of leading.
DT / GJ
13 unlucky souls came out for my return to Q at Peak 51. Unlucky, cause you never know with me what might happen. My back wasn’t very happy after Skunkworks this week, but I digress and on we go!
COP
20-SSH
20- Windmills
10- Merkins
At this point I’m a bit fuzzy about COP, but if we did more just take that as your extra #DRP.
Mosey to the track…
In honor of the U.S. Marine Corps which turned 240 years old yesterday, we did the following:
Partner one runs the track, Partner two starts cumulative sets of called exercises.
240-Squats
120-Star Jumps
120-LBC’s
240 120-Lunges
A few stretches to loosen up the old muscles then off to the wall…
Peoples chair with arm raises x25
Feet on the wall merkins x5
Peoples chair with arm raises x30
Feet on the wall merkins x5
Next up is a classic ladder. Perform each exercise the called number, then move up/down the ladders of 2,4,6,8,8,6,4,2
Dips
Merkins
Step Ups
Back to launch point for a bit of Mary and we’re done!
Awesome work by all! As Chum likes to say, another case of the weak leading the strong. Always fun to Q at Peak and try and keep up as I lead.
Thanks Sensei for taking us out and for always being an inspiration.
Announcements:
Area 51 Christmas Party preblast is up:
http://f3nation.com/2015/11/11/4th-annual-area-51-christmas-party/
Joe Davis sign ups are underway:
http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/
Football silliness is coming on Thanksgiving! No Peak 51 workout Thanksgiving!!!
Union County has launched Thrive, a boot camp at 5:30 on Tuesdays at Chestnut Square Park, about 5-10 minutes from Matthews right off Hwy 74. Happy and Turnpike are Site Q’s.
Thanks for letting me lead, it’s always an honor and thanks to all our veterans both Marines and otherwise for your service. We are free because of you!
With respect.
DT
So when I decided to start to Q again after returning from IR, I decided to kill myself with three Q’s in seven days. Brilliant!
So here’s what we did the last go round.
COP
15-SSH
15-Imperial Walkers
15-Windmills
15-Low Slow Squats
After a quick Hairband Half Mile we circled up for ten stations of pain similar to Byron’s crazy circus of pain or whatever he calls it. I usually miss half of what he says because I’m in too much pain. But I digress.
For round one we worked 2:30 and rested :20. The stations were as follows in no particular order.
1- Hairburners.
2- 30 lb. dumbell bicep curls.
3- 50lb. kettle bell goblet squats.
4- 30lb. kettle bell two handed swings.
5- Pick your poison weird wobbly arm instrument (BodyBlade). Had to be there to experience it.
6- 30lb each hand dumbbell farmer walk.
7- Ruck loaded with six bricks – Lung walk with the ruck on your back for the entire time.
8- 10lb, each hand, triceps extensions
9- Um, we did something
10-25lb Kettle bell triceps
After we finished all ten stations we started running low on time so I wrapped up this portion and we did about ten minutes of some Z Health, yoga, and other stretching. Make sure you are always stretching at least after your workouts to prevent injury. I was MIA for about a month due to not stretching enough and falls and having to go to physical therapy to remind myself of that.
I guess I’ve already started in on the moleskin, so here goes!
Great work out there men, I didn’t hear too many complaints, maybe it was too easy?
Shout out to Double E who let me borrow his entire toolbox and I added just a few things from my small collection.
Nice work Hoodie, Spielberg (and congrats on the weight loss) and Hairband good to have you back even recovering from your own injuries.
We missed Turnpike who must’ve taken a wrong turn on the way to the AO.
Prayers for all the brothers participating today and tomorrow in the Blue Ridge Relay.
Don’t miss Outland tomorrow for a trifecta including Big Trade’s VQ!
If you haven’t Qed or haven’t in a while get with Hairband, Horsehead and they’ll get you signed up. Time to give back if you haven’t yet! If I can do it, so can you.
The day dawned, or at least it was trying to dawn, very warm and muggy. Summer is upon us no matter what the calendar says.
YHC was back in town from seven days of roller coasters and ready to throw the PAX for a loop or two, some running of the bulls but hopefully no drops or crashes.
After the Q finally got all his stuff together: his SWATCH Watch, his Life Alert arm band and who knows what else, we were off…
After a short Hairband Mile we circled up at the mini track for COP:
15-SSH
15-Imperial Walkers
15-Merkins
15-Hillbillies
Run back to the start point and partner up for cumulative sets. Partner one runs back to the track (we just left there!), partner two does the following then you flap jack until done:
150 – Squats
150 – Seal Jacks
200 – LBC’s
50 – Burpees
I threw in some stretching in between the last two sets to let us (the Q) catch our breathe. Next up…
He Hate Me, She Hate Me, We All Hate, er, Me!
Sets of 20, 15, then 10 of:
Dips
Derkins
Step Ups
Time for people’s chair, and some Mary and we’re done!
A Hot Mess Moleskin
Wow what a difference two weeks make. Last time I posted at F3 was two weeks prior and the humidity and heat hadn’t hit yet. Wednesday at my first post of the week I was sweating like a, well, hot mess! I think we were all a hot mess by the end of this one.
Amazing job by FNG Mayday who looked like he’s been doing this forever. Glass Joe blazing fast as always.
Good to see Happy come back again after just joining F3 last week. Strong work Par, your football coach will be impressed with how much stronger you are than the rest.
Thanks for letting me lead, I love hearing Glass Joe and Hairband complain, I know I’m doing something right.
Announcements:
F3 Dads is going on in Area51 and MECA both.
After weeks of dealing with back issues as a result of the mud run, OK they were as a result of falling before and during the mud run, I finally was back at Ascent to Q. I had actually called off a Q back on May 2 because of the back issues.
My physical therapist told me not to run much, so what did we do this morning? We ran! That being said, we stayed close to the start point and didn’t stray too far from there.
COP (Not sure the exact numbers of each, but ya know, only Hops is really reading this far).
SSH
Imperial Walkers
Merkins
Squats
LBC
Merkin-pa-looza!
There was much smack talking and poking of this bear on Twitter on Friday by The Mouth, who of course didn’t post, but no matter, time to take out my aggression on the poor souls that showed.
Partner Up
Partner 1 – Runs to the end of the parking lot, performs 2 merkins, runs back, does 4 merkins, etc. until 8 are finished. At 8, you flapjack and your partner takes off.
Partner 2 – While partner 1 is running, you are doing a core exercises as called by the evil mind of the Q.
Repeat this insanity three times, or until one of us passes out.
Bear Crawl Suicides
Sort of the same principle, but this time we’re all bear crawling to the first island, run back, bear crawl to the second island, you get the point.
By end of this round we were all getting a little smoked and Q took a minute or two for a breather stretching segment to allow for some hydration (thanks Slim Fast for thinking ahead and having the keg, I mean water ready).
People’s Chair and BTTW were thrown in to give us a bit of a breather. I don’t think they were much favored over the running.
Suicides
Just your typical, run of the mill suicides using the same islands.
Mary
Flutter
Dolly
Russian Twists
Freddie Mercury
Protractor
Z Health and Stretching
What? We aren’t finished? But we did Mary!
So I took the PAX through a few easy stretches, yoga moves, etc. to help loosen us up after all that running, and hopefully give us all something to do on our own as well. Many of these things I learned from Byron, and others I’ve just picked up along the way.
Figure Eights (Hold your arm parallel with your thumb pointing up, and draw a figure eight, easier to do than describe. Do the same but at a 45 degree angle).
Bended Knee Squats
Cross legged stretch
Heal Stretches off the curb
Ankle work
Cobra (yoga)
Child’s Pose (yoga)
Hopefully I shared some good stuff there that can help you to avoid injury and recover as needed too. I love that no one really complained about the stretching, if you had I’d have made you do penalty burpees. As you noticed I didn’t do any burpees this morning, as I really can’t do them myself right now. Don’t Q it if you can’t do it!
There’s more time left?! Yep, two more core exercises and we’re…. done!
Yogi Mole Skin (Ohm, Ohm)
Couldn’t help but laugh and stand in awe of Spidey’s energy. I don’t think I ever had that much energy at his age.
Thank you Pele and all the guys that showed up this morning for enduring my crazy workout in the heat. It wasn’t an easy one. These things always look better on paper than in reality.
Stay hydrated out there this summer, even if it’s dark you can still overheat as we were reminded this week at Peak 51.
I have good weeks and bad weeks with the diet and weight loss, and this week seemed like a struggle every day, but you guys got me back in the right frame of mind this morning to tackle next week. Thank you and thank you for posting.
It sounds cliche but it truly is an honor to lead such strong men, blessings to you and yours.
Oh the world of Twitter was blowing up and bears were being poked, yet said pokers (Stump Hugger and Purple Haze) were nowhere to be found when it was time to launch. Lucky for the PAX. I invited Haze to back up his smack, but he came back with some line about needing a passport to come to the UC. Lame.
After YHC was dropped off by Dredd (my new black beetle, not the man) we were off. Not as cool as what Freedom rode in on his VQ though.
Hairband Mile
Super Cop (No Passport Required)
Prayer Run (No Jacket Required)
Partner up and ask partner for a prayer request. While you’re running and sucking wind, pray for your brother.
Partner 1 – Run to small track and back (and pray)
Partner 2 – Called exercise till partner returns
Got really warm really fast and had to shed a layer of laundry.
Peoples Chair
43 air presses x2 (#crowdpleaser)
Z Health (No Shoes Required)
Byron used to drill into my head a lot about stretching, and I try to incorporate it as much as possible into pre and post workouts.
Kick off your shoes:
And we’re done!
Coney Island Cyclone Moleskin
Awesome job brothers. Welcome Coney to the brotherhood, I hope you’ll forgive all the running on your first post, but you did great!
I loved all the looks when I told the Pax to kick off their shoes. #classic We do what? Z Health is really great and I’ll try and work more into my Q’s.
Good to see Tonawanda back out in the gloom, keep after it brother and thanks for your prayers. I need them.
Thanks Shepard for taking us out.
True honor leading you men and A51 needs to come discover the fun they’re missing in the UC.
Until next time…
Screams break the silence
Waking from the dead of night
Vengence is boiling
He’s returned to kill the light
Then when he’s found who he’s looking for
Listen in awe and you’ll hear him
Bark at the moon
Ozzy Osbourne
10 beasts came out for a full-moon fever beatdown. DT was busy like a madman writing in his diary trying to get to the AO on time. After he landed on all four wheels, we were off.
YHC was busy yesterday jotting down, er, stealing from Young Love’s playbook at his Monday Q. It all looked good on paper, what’s the worst that could happen?
SUPER C.O.P. (THE FINAL COUNTDOWN?)
(PRAYER AT) THE WALL
Catching a theme here yet? Partner up, size doesn’t matter. Talk to your partner quickly and get one prayer request from him. While you are running your lap each time, pray for your brother and his request.
Partner 1- Pray and Run The School
Partner 2- Active recovery with called exercise below:
Z HEALTH AND AWKWARD MOMENTS
I showed the Pax a few quick Z Health moves I learned from Byron and everyone was ok until we got to the quad stretches. “I have to touch him?” was heard probably more than a few times. Get over it, we’re real men here. #ISI
Not putting anyone’s Q’s down, but I personally would like some stretching built into workouts sometimes for active recovery. Again, that’s just me, not hating on anyone. I respect anyone that has the guts to lead.
Choose Your Own Adventure/Mary
We have a few minutes left for Mary! Started around the circle and we got about three exercises in before time was up. And we’re done!
Flamethrowing Facepaint Hairband Moleskin
Great job everyone!
Everyone is truly a veteran now at Peak 51 and it shows. Strong work. Insomniac was flying around like a bat out of hell, yes I’m continuing with the hairband references.
Missed Slim Fast, but he had some family things going on. I finally heard the story about how he got his F3 name. #inspiring
Always inspiring Sensei was hanging tough, oh crap now I’ve switched to 80s boy bands.
Good to see Swiss Miss again, he’s been running 10,000 miles like a maniac or something like that.
Prayer at (The Wall) worked better than I thought. I heard a lot of needs being shared, and I know I appreciate the prayers from Tawny.
Time to wrap this up or I might go into worse musical references.
An honor to lead again such a strong group of men, who make me laugh, make me stronger and make me better. Have a great Easter! Until next time.
Announcements, golf, mud, stuff.
DT Out
365 days ago (yesterday) I finally posted at F3. Byron, Big League Chew and Schedule C had finally talked me into posting at Ascent.
As I sit here now, sure I’ve lost a lot of weight, but I’ve gained so much more! No, not weight. I haven’t gained it all back. Duh!
But what I’ve gained is thousands of brothers! Course I haven’t met you all (yet), but when I do run into a F3 brother, there’s an automatic bond that can’t be explained. We talk about silly exercise names, and silly F3 names, but we also share our heart and how F3 has changed our lives.
When Dredd and OBT founded F3 in 2011, I’m sure they had no idea how this little idea would explode in growth. A free workout group? For MEN?! Inconceivable! But yet, it did grow and grow and it is still growing!
Somewhere along the way the past few months I realized that the time had come to shift my own personal focus, to take #IAmThird to the heart. To stop focusing on my own pain and perceived weakness, and focus on helping my brothers: if they are new, or just slow like me. I am now proudly a sweeper for the #six, whether I’m asked to or not. Even if I get fast one day, I’m always gonna stay in the back. All you speed demons are missing out on the fellowship back in the back of the Pax. I love it!
Saturday I lead a one hour beatdown I’m rather proud of bringing together, and I sit amazed (and sore) at what has happened in just one year. ONE YEAR, 365 days, 52 weeks of getting up early, 52 weeks of pushing through pain, 52 weeks of overcoming fears, 52 weeks of pushing my brothers and helping them carry the burden of life and watching them do the same for me when I lost mom, when the diet got tough, when life in general happened.
I know it’s not really about thanking each man, every brother in F3 is just as important as the next. Even if I get aggravated with you speed demons. But I’m chasing you now, and you better watch your six.
I will forget many brothers, so I’m not going to attempt to remember you all, but I’ll mention the one I’ve had a few interactions with on Facebook and respect a whole bunch and that’s Dredd. Looking forward to meeting you in person brother, maybe at the mud run. Locking shields, mean mean stride, all that stuff, it’s real, and you and OBT have changed my life by changing your own and letting the change grow out from your own lives. Thanks. Aye!