Coming to you from the Wild West borderlands, the intersection of F3UnionCo, Area51 and Waxhaw…
Thursday mornings’ newest F3UnionCo AO will be launching soon at Antioch Elementary School in Indian Trail:
Some place warm, a place where the beer flows like wine, where beautiful women instinctively flock like the salmon of Capistrano.
We’re talking about a little place called Aspen.
The Site Qs that will kick this AO into gear will be a combined effort of Swimmers, DoubleE and Smokey. (for emotional support)
Keep your eyes open for more details but aiming for a 7/15 launch!
Tomorrow, Tuesday 6/8, is the return of the Thrive Challenge!
The Thrive Challenge is always a different F3 workout, no cadence, no COP, no Mary.
This is you vs you to set a baseline (If your first time) to compare back to at a future challenge or hopefully crush your last challenge if not your first.
It goes like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/3 of a mile.Get back and complete exercise 2, do lap, etc.
Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline.
I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.
I will start the instructions a little early so that we have most of the 45 minutes to put in the work.
SYITG
Aye!
Hair Band
Glass joe was out of town, I noticed the odd silence in the atmosphere.
So I messaged him asking who was on Q, it was offered to YHC and I gladly accepted also knowing my daughter’s boyfriend would be an FNG in the gloom.
Disclaimer given and while my CPR certification has expired I did state that because of our friendship and brotherhood I would kick you guys in the chest a few times if required.
Let’s mosey!
COP
Side Straddle Hops in cadence x 20
Imperial Walkers IC x 15
Low Slow Squats IC x 15
Mountain Climers IC x 20
The THANG
Let’s mosey! And off we went around the trail at the park, stopping along the way for various exercises which also helped keep the PAX together.
First stop, 10 burpees! And so begin the groans, except Shepherd who had a smile on his face.
other stops as follows…
Flutter kicks in cadence x 23
Hand release Merkins x 20
10 more burpees
23 more flutter kicks
When we got to the rock pile at the bridge I told everyone it was time to make a new best friend, a lifting rock , not a running rock and partner up.
Partner 1 does called exercise, Partner 2 runs to the parking lot (about 100 yards) and back, flapjack and repeato, so 2 rounds of each…
Round 1 curls
Round 2 overhead presses
Round 3 tricep extensions
Various plank work mixed in between rounds.
Deposit your rock and lets mosey to finish out the track!
Stop at parking lot for the 6 and 20 jump squats while waiting…
Ok 20 more jump squats! #Crowdpleaser
and mosey back to the start, pick up the 6 then off to the small parking lot for 7s,
Run to the opposite end for 6 Carolina Dry Docks (GJ Merkins) and back for 1 squat, then 5 CDD, and back for 2 squats, you get the idea.
Next up, head to the building and find some wall for Peoples Chair with 25 air presses, recover, back on the wall for 50 air presses… Hmm, air presses? I HAVE A GREAT IDEA!
Let me introduce everyone to my friend Jack Webb!
Circle up and lets do this!
1 merkin, 4 air presses, 2 merkins, 8 air presses all the way up to 10/40.
I don’t think anyone liked my friend Jack Webb, he doesn’t care though so we said good bye to him and headed around the corner to the benches.
20 step ups, 20, dips, then 15 of each, 10 of each and 5 of each.
Back to the small parking lot because we need to work our way back of course.
bear crawl and do 5 merkins at every other line because we may as well completely burn out our chest after Jack Webb.
6 Minutes of Mary (Change order threatened to call me a professional because it was exactly 6 minutes.)
Flutter IC x 20
Pretzel Crunch IC x 10 left, 10 right
Freddie Mercury IC x 10
Protractor for the last minute or 2
Recover! We are done!
Announcements
Bonhoeffer on Q at Thrive and Pinto on Q at Overdrive this week.
Ye Olde Moleskin
A few people asked about the 23 count for flutter kicks and I honestly almost forgot to tell them #O2Dep
About a month ago one of my daughter’s best friends from H.S. who was in the Coast Guard was killed in a training situation.
https://www.charlotteobserver.com/news/local/article246722846.html
She had a favorite workout that I took pieces of for today’s beatdown to honor her.
600 meter run
followed by 2 rounds of the following
10 burpees
23 v-ups, I had us do flutter kicks. She was 23 years old but actually had a birthday the day before she passed.
20 jump squats
20 hand release merkins.
Solid work by everyone this morning! Always an honor to lead, AYE!
Hair Band
Short and to the point but BB, fini.
Tomorrow, Tuesday 8/18, is the return of the Thrive Challenge!
The Thrive Challenge is always a different F3 workout, no cadence, no COP, no Mary.
This is you vs you to set a baseline (If your first time) to compare back to at a future challenge or hopefully crush your last challenge if not your first.
It goes like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/3 of a mile.Get back and complete exercise 2, do lap, etc.
Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. No room for pride here, I don’t care if it takes the whole time to get through one or two exercises, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.
Make sure you are there a few minutes early. I will start the instructions a little early so that we have most of the 45 minutes to put in the work.
SYITG
Aye!
Hair Band
Take the #DRP
10 Goodmornings, 10 Swings, 10 Overhead Presses
8 Goodmornings, 8 Swings, 8 OH Presses
you get the idea, down to 6, 4, 2
Pick a distance for a sprint then as follows:
Round 1
40 curls, sprint to determined spot, 10 Merkins & sprint back.
30 curls, sprint, 20 Merkins, back
20 curls, sprint, 30 Merkins, back
10 curls, sprint, 40 Merkins, back
R2
40 Goblet Squats, sprint out, 10 LBCs sprint back
30 G S, sprint, 20 LBCs, back
20 G S, sprint, 30 LBCs, back
10 G S, sprint, 40 LBCs, back
R3
40 Flutter Presses, sprint out, 10 Carolina Dry Docks, sprint back
30 F P, sprint, 20 CDD, back
20 F P, sprint, 30 CDD, back
10 F P, sprint, 40 CDD, back
The Thrive Challenge is always a different F3 workout, no cadence, no COP, no Mary.
This is you vs you to set a baseline (If your first time) to compare back to at a future challenge or hopefully crush your last challenge if not your first.
It goes like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/3 of a mile.
Get back and complete exercise 2, do lap, etc.
Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, and do the full rep, don’t race and “bounce” the merkins, etc.
The THANG:
Mountain Climbers – 100 (count each leg as one, i.e. civilian count, 1, 2, 3, 4, 5, 6, etc. if you have posted you understand how for some this is the challenge. #SMH)
Lap
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Lap
Merkins – 100 (25 wide, 25 regular, 25 narrow (elbows close, also called “perfect/Ranger Merkin”), 25 diamond)
Lap
Burpees – 50
Lap
Carolina Dry Docks – 100
Lap
LBCs – 100
Lap
Jump Squats – 100
Lap
Dollies – 200
Lap
Squats – 100
Lap
Rock Hoppers – 100
Lap
Russian Twists (American Hammer) – 100
Lap
Burpees – 100
Lap
Burpees – 200
Results (current in bold, if you had prior results they are in italics):
Shepherd – 25 Squats – 21 Squats
Gypsy – 86 Rock Hoppers – 41 American Hammers
Hair Band – 56 Dollies – lap after dollies
Bernanke – lap after Dollies – 65 Dollies
Christmas – 1/2 lap after squats
Madison – 1/2 lap after squats
No Regerts – 1/2 lap after squats
Full House – 25 Rock Hoppers – 30 Dollies
Glass Joe- 106 Dollies – 4 Squats
Kilt – 1/4 lap after LBCs
Unplugged – 82 Dollies
Moleskine:
Solid work by all out there this morning!
Results always vary for many valid reasons… Lack of sleep, not hydrated well, but more importantly as you get stronger you will be able to have better form in many of these things and that could take a little longer.
There is nothing wrong with being a little slower while having better form.
For those also doing the 2020 March Madness challenge you also knocked out your 150 Merkins since there is a Merkin in a good form burpee. So sayeth everyone but Madison.
While there is not much actual leading at this type of beatdown it is still awesome to see everyone pushing themselves and an honor to be a part of a group of men trying to accelerate, AYE!
Hair Band
Tomorrow, Tuesday 3/10, is the return of the Thrive Challenge!
The Thrive Challenge is always a different F3 workout, no cadence, no COP, no Mary.
This is you vs you to set a baseline (If your first time) to compare back to at a future challenge or hopefully crush your last challenge if not your first.
It goes like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/3 of a mile.Get back and complete exercise 2, do lap, etc.
Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.
I will start the instructions a little early so that we have most of the 45 minutes to put in the work.
SYITG
Aye!
Hair Band
The question… How best to combine kettlebells and a March Madness Challenge
The answer goes something like this:
Disclaimer given and off we went for a #HairBank5k as I hear Gypsy say “I came here because I didn’t want to run much!”
Circle up for
COP
SSH x 20 in Cadence
Imperial Walkers x 15 IC
Hillbillies by unintentional request from UnPlugged x 10 IC
Low Slow Squat x 15 IC
Merkins x 10 IC (20 for our official #2020MarchMadness count)
Grab your bells!
The Thang
Set 1
10 Halos around your head
10 Halos around your waist
20 Supine Pullups… Not #2020MarchMadness approved per Gypsy. #WorthATry #IfYourNotCheatinNotTryin
HairBand Mile
Repeato!
Set 2
Merkins Right hand on bell x 10
Merkins Left hand on bell x 10
Flutter Press x 20
Step ups x 10
HairBand Mile
Repeato x 2
(lunges instead of lap 2nd time)
(Merkin count up to 80)
Set 3
Clean and press Right x 10
Clean and Press Left x 10
Diamond Merkins on the bell x 10
Mountain Climbers x 20
1/2 lap
Repeato!
(Challenge Merkins done!)
6(ish)MOM
Dolly x 20 IC
American Hammer x 25
1 minute plank
Done!
YE OLDE MOLSKINE
Great to see Gypsy out, been a while since he has been to Overdrive. Missing some regulars but when Glass Joe texted me saying he has the Corona Virus or Swine Flu it’s ok that he doesn’t show up. #AintNobodyGotTimeForThat
#Cobains for forgetting the tunes because listening to heavy breathing and Bernanke and Gypsy discussing work travel restrictions was not the best soundtrack to our morning.
Still great being out there and pushing each other to get stronger
Announcements
Tis the season for Speed For Need! A bunch of races coming up including this weekend to keep your eye on the various SFN media channels
Tuesday at #F3Thrive I am on Q and bringing back the Thrive Challenge! If you are new come out and set a baseline, if you have done it before try to beat your last results. Try to be there a little early so we I can explain what we are doing with little downtime.
Always an honor to lead!
AYE!
Hair Band
Posting on behalf of Happy…
9 Pax joined in to celebrate Kobe with 8’s and 24’s
SSH X 24
IW X 24
LS Squats X 24
Burpees X 8 (OYO)
HB mile
Mosey to the circle (24 hr clock)
Moving merkins 1 CW then 1 CCW
Peoples Chair with 24 arm raises
LSS 8
Rinse and repeat 3x
Mosey to the circle for “Hands of Time” 24 reps
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10
On your 6 for 24 LBC
Mosey to corner for Indian Run
run to end and around parking lot
Merkins shoulder touch 8
Lunge walk to the center of parking lot 8 spaces and back
Mosey to the benches
8 steps per leg rinse and repeat 3 sets
Mosey to the concrete ledges for 8 decline merkins
plank for 8 secs per side
8 decline diamond merkins
Mosey to the benches for 24 shoulder dips
Circle up for some Mary
Flutters IC 24 then 8
Rosalita IC 24 then 8
Freddy Mercury IC 24
Mosey to corner for Indian Run
run to end and around parking lot
Gather in parking lot for Mary:
led by Pax
Dying cockroaches 24
Rosalita en espanol 24
SSH X 24
IW X 24
LS Squats X 24
Burpees X 8 (OYO)
We have had colder mornings and it was not raining so I consider this a great morning to be out in the #Gloom!
Disclaimer given and off we went with a #HairBandMile to loosen things up
COP
Side Straddle Hops x 20
Low Slow Squats x 15
Imperial Walkers x 20
The THANG
Time for the Alabama Slamma! Partner up!
P1 does 20 Merkins, P2 does 20 Squats, flapjack and go all the way to 1 and 1 for each.
The morning cobwebs were cluttering brains so the question was asked to clarify, by the 3rd time it seemed understood both would do 20 merkins and 20 squats then both would do 19/19 etc.
After about 3 rounds I realized it was taking too long so I threw out the audible that we would alternate even/odd from where I stopped us so for example P1 does 17 Merkins, P2 does 17 squats then P2 does 16 Merkins, P1 does 16 squats etc.
I then hear Lamont and Bonhoeffer yell out that is what they were doing. #Facepalm
Ok just keep going then.
Once done, some little baby and some big arm circles to loosen the arms and chest up some and let’s mosey.
Time for an oldie but goodie… The Starfish! (So old it is not in the Exicon like it used to be for some reason.)
Start with the center exercise, go to corner 1 and do exercise, back to center exercise, corner 2, back to center, etc. all the way around and finish with center exercise. (Plank work/core work in between each round.)
Because I am a merciful and gracious Q we will go backwards starting with Round 3 to give our chest/arms a break
Round 3 Core
Center: Rock Hoppers x 25
Corner 1: Rosalitas x 25
C2: Flutter x 25 just count right leg
C3: LBCs x 25
C4: Freddie Mercury x 25 count right leg
Round 2 Legs #PeoplePleaser after Alabama Slamma
Center: Jump Squats x 15
C1: Lunges x 20
C2: Mountain Climbers x 20 count right leg
C3: Monkey Humpers x 20
C4: Squats x 20
Round 1 Upper body #PeoplePlease again
Center: 5 Burpees
C1: Merkins x 15
C2: Carolina Dry Docks x 15
C3: Wide Arm Merkins x 15
C4: Diamond Merkins x 15
Mosey to picnic tables 20 step ups (20 times off the ground)/20 dips, 2 rounds
Head over to the wall for Peoples Chair + 50 air presses civilian count, recover
Back on the wall, 25 slow air presses in cadence, recover
6 Minutes of Mary (or 3)
Flutter x 25
Back Scratcher x 25 and I think something else but can’t remember.
Ye Olde Moleskine
Solid work by everyone this morning!
Not sure I have struggled to explain what should have been a simple exercise like the Alabama Slamma like that before, or you guys were just listening to slow and needed to keep up better.
We only clocked about 3/4 of a mile this morning but no doubt the heart rate was up for everyone.
Not sure about you guys but as someone that sits a lot at work, the first time I got up mid morning my legs reminded me about all the leg work. I’m sure the upper body stuff will get me later.
COT
Pray for Madison’s daughter who is having an MRI on Friday.
Announcements
Always an honor to lead, AYE!
Hair Band