A nice cool Saturday morning for YHC to kick things off and get the weekend started right!
Mosey to the shovel flag for
COP:
SSH x 20
IW’s x 20
Slow Squat x 20
Mosey to the stadium, along the way Double E calls out to grab some rocks at the Hornets Nest (No sign of our nasty little friends this morning) to bring with us since we will be spending the entire beat down in the stadium.
Once at the stadium, drop the rock and onto the track.
Everyone line up head to toe in a plank for… Indian Bear Crawl!
Those in line/plank are doing Merkins while guy at the end of the line bear crawls to the front x3 rounds.
Everyone stay in line but on your six, next up Indian Crab Walk! Those in line are doing LBC’s while the #Empanage Crab Walks to the front. Also 3 rounds.
Recovery mosey for 1/4 track, drop for 20 Merkins, mosey 1/2 track some plank work including an ode to Bulldog with our wannabe British accents, mosey back to start, diamond merkins. #ShineBright
Add in some Flutters and Dolly’s for fun and that’s about all I can remember at this point. #O2Dep
Double E on Q
Excellent Job by Hair Band – Now LET’S GRAB SOME WALL
PC with 30 Air presses
BTW Inverted Peter Parkers X 20
PC with 20 Air presses
BTW Inverted Peter Parkers X 15
PC with 20 Air presses
BTW Inverted Parker Peters x 15
Time to Grab your Rock Buddy!
Mosey to Stadium Stairs for some Stairway to Heaven w/ Rocks
3 PAX per Group (2.0’s had group of 2 and worked twice as hard! Great Job!)
P1 Runs to top of stairs with Rock while P2 & P3 do called exercise until your turn to run
P2 Runs when P1 finishes stairs followed by P3 when P2 finishes
Repeato until each PAX in group has run Stairs Twice per exercise
Exercise 1 – Burpees
Exercise 2 – Bleacher Dips
Once finished Drop Rock and hit the Track
Sprint curved ends then alternate Karaoke Right / Left & backwards run the straights
PLANK-O-RAMA
Back to Bleachers for more STH w/ Rocks
Exercise 3 – Ground to Overhead Press Thrusters with Rock
Exercise 4 – Rock Curls & Rock Tricep Extensions with Rock
Grab Rock and head to Stadium Entrance for Mary with Rock
25 x Flutter w/ Rock Press
25 x Russian Twist with Rock
25 x Dolly w/ Rock Press
Endless Protractor with Zips Famous Slow Spanish Countdown
Return Rock to Rock pile and mosey to Base of Hill – ON YOUR BELLY
Jail Break up Hill and sprint to PSV
Moleskin
HB: Great work out there! Almost lost count laughing as I was doing the cadence spin during SSH seeing Belly Flop with gloves way too big flopping around and someone called him out as the Hamburger Helper mascot.
Thanks to another BB I saw, I wanted to test out the Indian Bear crawl/crab walk that I may bring to my Q at Peak51 this week also. What caught me by surprise was the silence during it. We are usually full of #Mumblechatter which made the silence deafening. Strong work boys!
EE: Incredible work today by All PAX @ #F3Outland! The Sun Valley High Track & Stadium proved once again that the options for Olympic caliber O2 deprivation are endless and HB and I thought an entire hour workout there would be a very suck-a-rific! It did not disappoint! At one point HB was counting in Japanese (Toy Reps??) (HB:I was wondering why Zip was dazed & confused at my directions, either O2dep made me say it wrong or made the PAX hear it wrong… or somewhere in the middle.) and Zip’s classic slow Spanish countdown adds an additional mental level of pain to the Protractors 6 inch holdout. #Absofsteel
Announcements:
It is always a Pleasure to lead such an Incredible Group of Men!!! AYE!!!
EE & HB
The Thang!
Mosey to shovel flag for COP
15 SSH
Aaaaand, that’s enough let’s mosey to the stadium!
Called an audible, we can’t use the football field so we will stay on the soccer field.
Here is the deal, split into two groups, size/speed don’t matter.
Each group start on opposite corners of the field (encouraging each other as you pass someone) for the following:
(The corner exercises were: Merkins, LBCs, Freddie Mercury, Carolina Dry Docks)
Sprint 1 side of field, jog 3 sides 30 reps of called exercise in each corner
Sprint 2 sides, jog 2 & 20 reps each corner
Sprint 3 sides, jog 1 & 10 reps each corner
Some plank work then, climb back down the ladder now
Sprint 3 sides, jog 1 & 10 reps each corner
Sprint 2 sides, jog 2 & 20 reps each corner
Sprint 1 side of field, jog 3 sides 30 reps
Recovery lap and then on your six for flutters in cadence
Hand off to The Late Show!
Mosey to the dip bar and relocate to the practice field.
Partner up. P1 supine rows while P2 runs to sideline and back (about 40 yds?). Flapjack.
Next exercise merkins (what is this “push-up” The Late Show keeps talking about? Isn’t that a Popsicle or something?) and flapjack.
Next exercise squats and flapjack.
Take a rest with partner wheelbarrows to the sideline.
Repeat the row/merkins/squat round.
Take another break with P1 doing prisoner lunges toward elementary school while P2 runs to sideline and then chases down their partner. Reset and flapjack.
Grab a rock from the hornet nest.
Line up and (10) squat to overhead press in cadence with your rock. Worked down to (5) with a little plank and core work in between each round.
Shut things down with a tunnel of love pushing that rock ahead of you.
Squash a wasp with your rock and mosey to the flag, cause we are done!
The Moleskin:
Solid group out there today! After the extremely short COP of 15 SSH and Mosey the first thing I heard was Zip… “Hair Band is running?!” Yes, and that was my goal, do a beat down nobody would expect from me. In this case it was a variation of a soccer conditioning workout that had us running and seemed to be a good beatdown from the little mumble chatter I did hear. When complete Zip mentioned it was indeed a little over a mile of sprints/jogging plus the 240 corner reps. Hair Band Mile v2 complete.
I do think it is ironic that when getting rocks from the pile and disturbing the wasp nest it was Drop Thrill who just was at “The Fury 325” (hornet inspired) coaster announcement that was stung along with Jellyfish who has its own ties to stinging. Glad it was minor and did not cause any issues. Since I went away for the weekend I may be forgetting some things so feel free to chime in below with anything good I left out.
Announcements:
Converge at The Rock next week due to BRR and good luck to our Outland PAX and the others in F3 that are involved!
Give me some Hard Commits and we will get Fridays kicked off soon!
If there is enough interest we may be able to pull off Wednesday also.
Thanks for the opportunity to lead, it is always appreciated and an honor!
The “6-Pack” Strong arrived in the misty morning of #F3Outland ready to push the Earth Down Chuck Norris Style! With the SF firmly planted, let’s begin! (Double E)
Pre-Work – 0600
Glass Joe was bringing the speed followed by Double E in the pre workout 5 miler. Although Zip fully committed to be there, I believe his “In” meant “In Bed”!! Z = ZZZZZ snoozefest (I know he was “working”)
The Thang – 0700 (Double E on Q)
Mosey to PSF for Warmup!
SSH x 25 IC – Rotate 180 degrees after each number
IW x 25 IC – Rotate 90 degrees after each number
10 x Burpees – For Snowman Not showing up!
Rotating Merkins x 30 – rotate 90 degrees after each Merkin
Indian Run toward Elementary School
Along the way, Plank-a-rama & 30 x LBC OYO
Continue IR
50 Yard Lunge Walk to Elementary School Track
Time for some Track Work with 4th F – Fhysical Ed!!!
Goes like this:
Start On Whistle, All out sprint 15 seconds
Stop On Whistle, 10 Burpees
Start on Whistle, All out sprint 15 seconds
Stop on Whistle, 9 Burpees
Continue until you a) pass out or b) get to 0 Burpees – Luckily We all made it!
Quick Regroup and begin 8 mins of Station Work at Playground Rotate between
20 x Donkey Swing Kicks
Shifting Supine Pullups on parallel bars
Conquer the Monkey Bars – Elementary school style
Regroup with 30 x Bench dips at picnic tables
Hand off to HB!
Ok on your six for some active recovery… Wait, where is Zip going?! With his crazy work schedule he must have forgotten this was just the beginning of the 2nd half!
Now that we are all together…
40 LBC’s OYO
40 flutter OYO.
Fellowship mosey over to the sidewalk to work our way back from the elementary school
Then lunge walk to the 1st light post then a quick mosey in front of the buses for a merkin heavy beatdown.
I Quickly realized I was the only one attempting the 10kMerkin challenge which made this even more of a #Crowdpleaser which went like this…
Round 1: 25 Merkins, 10 Jump Squats, 10 Carolina Dry Docks
Repeato 4 times (somewhere in here the sky started to open up… and felt good.)
Recovery lap around the buses
Round 2: 20 merkins, 20 backscratchers, 20 LBC’s
Repeato 4 times, plank when done.
Mosey back to middle school with some back pedaling and Karaoke right and left thrown in for good measure. Double E got an education on his right and left along the way, or the 5 of us were wrong and he was correct… Naaa.
Back at the middle school, nobody in F3 wants a big upper body and chicken legs so, grab some wall for:
Peoples chair 30 seconds, drop an inch & 15 seconds, off the wall and 20 calf raises.
Repeato with 20 air presses then 20 outer calf raises.
Repeato with 20 inner calf raises.
Mosey to cover at the middle school as the monsoon hit for 40 step ups on the benches, a little mary and that was it! Well done gentlemen!
Moleskin:
(Double E)The beatdown was intense but the PAX were resilient and just like my man Jimmy V, they Never Gave Up! I must admit the rotating warmup’s added a little flavor to the normal Q Circle Stare-down, but could have been misconstrued to passer-by’s as a group of guys that could not get past level 1 in Just Dance 4. Not sure if Z was embarrassed or was pulling an Elvis as he quickly left the circle to head to the parking lot. But he quickly rejoined the group and got back at it #FakeElvisMaybe?! The sprint/burpee combos were killer and HB brought the pain strong from the handoff. Glad to have CT back from vacation and thinking about DT as he conquers his first Light Ruck!
(HB) Solid work by all, the spinning COP had me more dizzy than warmed up though.
A reminder for all of us that wet sneakers/body against a painted door while on a rubber mat can be hazardous to our health and we appreciate Zip demonstrating that for the safety of the rest of us. #Ididntsayonyoursix #Readthedisclaimer
– CT deserves the #Cantorre medal for risking all to get the #shovelflag in the monsoon, and Double E’s… MIA Weinke? Really? #Noweinkeleftbehind
– Turnpike keep it up, you will get stronger every week, we can all attest to that!
– 10,000 Merkin Challenge through August 31st – Get Started today or Keep it up
– A few weeks behind due to vacations but next Saturday we celebrate the 1 year anniversary of Outland, our favorite Saturday AO beatdown! Looking forward to having most of our regular crew back and hopefully some #Kotters to dole out.
– Virgin Q of Drop Thrill in the near future
– And for CT’s safety at home… His daughter can baby/dog sit.
9 Strong arrived in the Foggy Gloom ready to tackle the beast of the #F3Outland. Hairband’s family accounted for half of the PAX as many of the regulars were enjoying a little time away #NEWJERSEYINTHEHOUSE! F3 is how we roll down south, let’s begin:
Pre-Work – 6:00am
Zip led the way for the “Halfway Home” 3.5 miler to get the party started followed by Glass Joe and Double E.
The Thang (Double E on Q)
Mosey to SF (Thank you CT) for Warmup!
SSH x 25 IC
IW x 20 IC
10 x Burpees – For Snowman arriving EARLY!
CDD x 20 IC
MC x 20
Mosey toward Facilities Building and what do we find along the way? A sweet Disc Golf Disc. New toy .. Let’s Play.
Double E throws disc and PAX chase
Once at Disc 25 x Merkins
Rethrow , Chase, 30 LBC OYO
Rethrow, how convenient … dip bars, 10 x dips OYO
Rethrow to Facilities building for a little PC w/ Air Presses x 20 IC
Next up, The Spider Man
Half of PAX on Wall, half shifting planks and rotate on/off wall
After Round 1 complete, 30 Speed Squats
Repeato BTW Wall walks / Shifting Planks in opposite direction
Plank-O-Rama
¼ mile sprint to “The Road Less Traveled” (Mary while all PAX Catch Up included –Dollies, Flutters, Bicycles)
(and by the end it was Dead Men walking on the Green Mile!)
It went something like this:
10 x Walking Lunges
10 x Burpees
10 x Walking Lunges
25 x Merkins
10 x Walking Lunges
35 x Slow Squats
10 x Walking Lunges
15 x Bomb Jacks
10 x Walking Lunges
25 x Merkins
10 x Walking Lunges
10 x Burpees
Seriously O2 deprived, It is a great time to hand the reigns over to HB!!
Let’s do it!
Slow mosey to get some 02 back in the lungs.
Enough of that…
Backpedal
Karaoke right (audible for Belly Flop)
Karaoke left
Circle up on side of school for some quick Double E led plank work while I pick up a coupon which was a 2nd 2 brick ruck for the 2.0’s I asked Drop Thrill to drop his ruck in the middls and then gave some quick instructions on the ruck sack and why Drop Thrill has been lugging the thing around for a few weeks. I could picture Dora & the Spearhead guys with a smile on their faces while this was going on.
Time for “Pass the ruck”, simple I thought it would be good for everyone to get a little taste of a ruck.
Somebody put on the ruck and we all do the following pain stations:
Rail slides
Step ups/jump ups x 20
Dips x 30
Once the PAX with the ruck completes one circuit he drops the ruck in the middle for the next PAX, we keep this up until everyone has had a turn with the ruck.
Once everyone was done a quick mosey to the wall for some more ruck fun.
PAX at the end does 5 squat presses with the ruck while other PAX are on the wall doing People chairs. After the 5 squat presses you hand the ruck to the next guy and get on the wall. This continued until the ruck made it to the end of the line, which took a lot longer than I, or my legs, wanted it to.
Drop the ruck for some quick Mary, 20 LBC’s on your own and that’s time!
Moleskine :
Great Job this morning in the Gloom as the PAX were ready to strap it on and let it rip. The morning Pre-run proved once again that Zip is living up to his name! Great Job changing the run course to the main curvy road in the dense fog #HISSOCKSWILLGUIDEUS. Also great to see the HB clan back out in full effect. They are all planning on moving down from NJ strictly due to their love of F3Outland #seriousEH.
Also Great to have DT back with us beginning to look more and more like Super Man every week! Praise report his Mom is doing much better and is home now and way to close us out this morning in prayer.
Solid beatdown all around and strong work by all.
The Red Light and Blue is coming up in August for Drop Thrill and I (HB) am looking at doing a GORUCK Light in November if there is any interest.
Watching Prime Time running back to the cars through the fog while carrying Old Glory was an unexpected cool moment and could have only been more patriotic with some PAX behind him and Countertop doing his PT Cadence.
It is always a pleasure to sweat with our F3 Brothers on Saturday Morning!
#AlwaysPushedAlwaysPushing
The Thang!
Let’s mosey! As we passed the Shovel flag on our way out to the practice fields the mumble chatter began early with things like “Hair Band is running us?!”. No, but it will still suck. Once at the field, line up for a modified Marine Recon Short Card beatdown.
| Exercise | Reps | Count |
|---|---|---|
| Side Straddle Hops | 30 | 4 |
| Merkins | 20 | 4 |
| Chest Press Flings | 10 | 4 |
| Squats | 30 | 4 |
| Cherry Pickers | 10 | 4 |
| Lunges | 30 | 4 |
| Merkins | 20 | 4 |
| Quick short lap around a section of field which Zip dubbed the Hair Band Mile | ||
| Chest Press Flings | 10 | 4 |
| Flutter | 50 | 4 |
| Dollies | 25 | 4 |
| Half Jacks | 30 | 4 |
| Star Jumpers | 20 | 1 |
| 8-count Body Builders | 10 | 8 |
| UDT Flutter | 20 | 4 |
| Hair Band Mile | ||
| Leg Lifts | 20 | OYO |
| Dollies | 25 | 4 |
| Squats | 30 | 4 |
| Merkins | 20 | 4 |
| Chest Press Flings | 10 | 4 |
| Mountain Climbers | 20 | OYO |
| LBC | 40 | OYO |
(Thanks Late Show for letting me go about 35-40 minutes before the hand off.)
Late Show grabs the Q…
Group carry the dip rack to field.
Partner up.
P1 rows, P2 runs ?40 yards and back. Flapjack.
Merkins/run and flapjack.
Squats/run and flapjack.
Then p1 walking lunges toward elementary school from dip bars. P2 runs toward high school and back to catch partner. Flapjack.
Repeat the row, merkin, squat routine.
With a rock line up.
10 rock thrusters (squat to overhead press)
Core work about 1 minute.
9 rock thrusters.
Core work.
…
Work down to 5 rock thruster.
(Stopped b/c of time)
Good stewards so we put the dip bar back.
Mosey (in cadence) back to the flag.
The Moleskine: (hang on, its the winded 1yr anniversary version)
The mumble chatter carried throughout with names like drill sergeant getting thrown out at me through the cadence. One thing I admittedly did not consider was the toll of that much cadence on my O2 dep. I got to the point of calling OYO along with a few 10 counts to catch my breath, until Horse Head started singing, then the cadence kicked back in, nobody wanted to hear that.
So why did I bring out this beatdown? It was about 1 year ago through some prodding by Mall Cop and Cottonmouth when I decided to drag my out of shape rear to the Matrix. Neither of them were able to make it that morning but I didn’t want that to stop me.
The first words I heard out of Dora when we lined up was “This is a little different but we are doing the Marine Recon Short Card Workout!”. I was about 10 minutes in and wondered when was the water break, realizing there would not be one is when the thoughts of ‘these guys are crazy!’ popped into my mind! I could not keep up at all and would stop just short of splashing merlot! Throughout the beatdown I had some guys encourage me through what felt like a “near death” experience and that was the key! As I drove home I had an internal conflict of thinking I was going to die from what I just went through and how awesome it was!
The thing that Dredd and OBT point out in Freed2Lead was so true, the 1st F got me there but it was the 2nd F with a group of guys I didn’t even know that was the glue.
I was not an athlete and to be totally transparent, had no father figure in my life to push me or instill that desire to push for more. Though my new faith in Christ during my college years gave me another “Father” to model many things after in my life, F3 gave me a practical place to be pushed and grow in many ways including leadership. Over the course of this past year, not only have I connected with other guys that push me, but I have also encouraged and pushed others physically, personally and spiritually. While I still feel like I lag behind a lot of guys that’s ok, it’s a brotherhood that helps and does not put down. I just remind myself I am getting stronger every day, so are they, and that is good.
I learned early on that I need to judge my ability by where I started and how far I have come. Here we are today and the fact that I Q’ed the short card workout that I thought would kill me 1 year earlier was a very proud moment for myself. I stuck with it and will continue to do so thanks to the PAX and this movement of F3 Nation! Aye!
Oh, and yes that is me in the pic hence the name “Hair Band”.
First up YHC takes the reigns with a quick mosey to the virtual shovel flag since the real thing was in Countertop’s car. Why was it in his car still? Read on…
COP:
Side Straddle Hops X 20
Imperial Walkers X 21
Low slow squat X 20
Follow me! Mosey to the rock pile and find yourself a manly rock. I won’t call out names but there may have been a pebble or 2 picked up by some PAX.
Partner up, P1 does called rock exercise P2 does called movement:
Round 1: P1 curls, P2 sprint to football sled and back. Flapjack until 100 combined curls
Round 2: P1 tricep extensions, P2 sprint to sled, bear crawl half way back, sprint 2nd half. Flapjack until 100 combined extensions
Round 3: P1 Press, P2 sprint to sled, lunge walk back. Flapjack until 100 combined presses.
Round 4: P1 flutter press, P2 sprint to sled and back. Flapjack until 100 combined flutter presses.
Strong work boys but wait, we still have a minute or 2!
Grab those rock and curls in cadence to 10, on the last one hold it at top position, drop half way and hold it…. hold it! Drop those rocks and on your six for some active recovery.
30 LBCs on your own and deposit the rocks… Just the rocks, not the methane Belly Flop! (filling the gap left by HorseHead)
Ok, all you Counterto…. oh wait…
Double E on Q (Filling in for Countertop who called in sick – Can you say Saturday AM Fartsack Delight?? Hope you feel better brother!)
Great time to introduce FNG’s to my main man Jack Webb (For some reason Zip was all “Jacked” up to be reunited with Webb again – Yelling like a Kid in an F3 candy store!)
Push-ups (1 – 10) with alternating Air Presses x 4 (4, 8, 12.. – 40)
Mosey to Stadium Bleachers and partner up for a little Stairway to Heaven!
P1 exercises while P2 runs to top of bleachers.
Exercise 1 – 70 combined burpees – P2 2 x bleacher run – Plank when done
Exercise 2 – 100 combined Dips – P2 1 x bleacher run – Plank when done
Exercise 3 – 50 combined BombJacks – P2 1 x bleacher run – Plank when done
Indian Run to VSF for Mary
Mary
25 x Freddy Mercury IC
Protractor
25 x Mountain Climbers IC
25 x Dolly’s IC
2 x Hip Bridge hold 20 sec
20 x Flutter’s IC
So the picture above…
We are not quite sure the fashion statement Late Show was trying to make with his beaded necklaces before the beatdown, maybe Outland Marti Gras? We wonder what Tribe he comes from with that sweet action beard though.
It’s amazing how bleacher running will suck the O2 right out of you, especially
Snowman on his knees praying to the bleachers for mercy during the Stairway to Heaven.
Announcements:
– Matrix Memorial Day workout – 1 HR – 7:00am – 8:00am
– Foxhole normal time or there is a Metro convergence/5k
– Continued Prayers for Coy – www.careforcoy.org – 5 year old boy that just had surgery to remove cancerous Brain Tumor in Pittsburgh. Continue to pray for a speedy recovery until Little Coy and his family can finally come home.
– 5k for “See Kristan Run” next Saturday 8am (the sister in law of fellow F3er Amoeba) so there will be an F3 showing there.
Welcome FNG’s glad you made it out and hope to see you back! We all Hope HH and CT get well soon and thanks to Glass Joe for taking us out at the end.
Always a pleasure Gents!!
It was a rain soaked beat down for all with YHC up first as Q…
Quick Mosey around the parking lot then circle up for COP:
SSH x15
IW x15
Low Slow Squat x15
Peter Parkers x10
Parker Peters x10
Time for some hill work/100s (later renamed by Belly Flop to Hill of Doom!)
Partner up! Size does not matter, P1 does called exercise, P2 sprints the hill w/ exercise at top. flapjack until 100 reps of bottom exercise. Plank between rounds.
Round 1: P1 Merkins at the bottom, P2 Sprint up, 5 SSH, sprint back, flapjack,
Round 2: Carolina Dry Docks at bottom, sprint and 5 burpees at top.
Round 3: LBCs at the bottom (crowdpleaser, lots of chatter heard as the pax got on their six in the water) , sprint & 5 squats at top
Round 4: Squats at bottom, backpedal 1/2 way up, regular sprint rest of way, sprint back.
Mosey to side of school, grab some wall!
PC’s 30 seconds, drop an inch, 15 more seconds, recover.
PC’s 30 seconds, drop an inch, 15 more seconds, recover.
PC’s 30 seconds, then 20 air presses, recover.
2 pain stations: 20 dips then 20 step ups, 3 rounds.
HAND OFF!
ZIP’s in and Mosey to the Elementary School Indian Run Style….
Circuit Training (Partner Up Again)
Run back to the VSF but wait, audible is called and let’s head to the Gauntlet as we have time to spare.
– Meet at the sleds and dip bars for some work but again an audible is called after hearing Law Dawg (visitor from the north) say WHOA look at that – catching a glimpse of the obstacle course.
– Partner up AGAIN for the Obstacle course
Head back to the VSF for COT
Great to have Law Dog visit from the north side to burn some calories with us before the Easter candy was consumed. Great knowing F3 provides a brotherhood that you can easily jump into when visiting other areas.
Also great to have Conner (my 2.0) as FNG to give Boondock some company!
When Zip called for the donkey kicks on the swings that had small ponds under them you could see a small hesitation by PAX but everyone just went for it! This is where Conner earned his nickname… In the middle of donkey kicks the swing slipped out from under him and face first into the water he went. I knew that would be his defining FNG moment as he is now known as Belly Flop!
Great work by all even while dealing with the monsoon & flood.
The Thang
3 men gathered for a Kettle Bell Beatdown lead by Horse Head and Double E from 6:15 – 6:45. An additional 3 PAX arrived on the scene for the 7:00 am Bootcamp style workout.
Warm up COP
– SSH x20
– Seal Jacks x10
– Imperial Walker x 20
– Imperial Squats x 10
– Windmill x15
– Perfect Merkins x10
Mosey over to School
– Plank and knee to elbow x20
– dips x20
– Plyo Box Hip Raises x20 (Dubbed Kama Sutra #17 for this am’s beatdown)
repeato x3
Head for the buses for Cheese Wheel
Round 1
– Thread the buses
– Lunge walk the length of the gauntlet
– Burpees x10
Round 2
Hand off to Zip… No, Hairband! (QUICK!!! figure out what we can do for the next 30 minutes)
And off we go!
Leave the cheese with a slow mosey to the front of the school and grab some wall for:
-People chair 30 seconds
-Drop another inch for about 20 seconds
-20 calf raises on the curb
-People chair + 15 air presses
-drop an inch and 15 more air presses
Mosey out to the parking lot everyone on a line:
-20 ski hops over the line
-run to line in center of lot for 10… (5?) Merkins
-20 ski hops
-run to line 10 diamond Merkins (Pretty sure I heard “Shine bright like a diamond”, either I was imagining things or Horse head was singing in Zips absence.)
-20 ski hops
-run to line 10 wide arm Merkins
Hill ladders! Partner up!
P1 LBC’s at bottom until P2 returns
P2 do called exercise
Round 1: run to top of hill for 10 Merkins – Flapjack
Round 2: run hill 10 squats – Flapjack
Round 3: Man makers – Flapjack
Mosey to the patio
-20 deep incline Merkins – Feel that extra little stretch in the chest? You will later!
-20 Supine pull ups on railing
Repeat dropping to
-10 & 10
-5 & 5
Opened up to pax to call out an exersise…
– One leg squat (forgot what we called it) 10 each leg (Late Show)
– 10 decline Carolina dry dock from benches (Double E)
– Horse head wants to mosey to the small track for an Indian run. 2 times around.
Mary time!
X15 Freddie Mercury
X15 Dolly
X15 flutter
Opened for call out.
Double E was quick to call out the Protractor!
-90 degrees,10, 45, 10 for 20 seconds? 90, 45, 10 for 10 seconds, 90, 45, 10 for 5 seconds
And call it a day!
Moleskin:
CT: Hair band tagged in as the impromptu QIC for second half of this am’s beat-down with his own personal style of pain. T-claps for a job well done.
Horse Head spent a large part of his energy this morning qualifying for his new nickname… more to come on that next week. (Don’t worry HH you’ll LUV IT!)
HB: Saw Zip’s email right before I left so had a few minutes to think about some options for us as the fill in Q. Due to my mostly on the fly workout and some O2 deprivation feel free to chime in if I forgot anything or listed anything wrong. I know by time Horse Head wanted to do the indian run on the 2nd lap I was starting to taste last nights pizza and had to stop before the merlot splilled. Forunately that 30 seconds or so gave me just enough to finish mary and for us to call it a day.
Zip, hope you are feeling better! Looking forward to seeing you back out in the gloom brother.
I am not sure if it’s because Outland is a newer location or because a smaller group so more 2nd F through the workouts but we have a great group down there and it’s great to be a part of it!
Hairband posting on behalf of Horsehead who decided to write a book! Due to his excitement from a virgin Q I left it unedited for all to enjoy. Next time some may end up on the editing floor though…
6 strong yet insane men of the UC posted at Outland this morning for a painful trek around the campus. Today was the inaugural Q of both YHC and Double E, who agreed to split up the leadership duties (hehehe, I said doody) earlier this week. I was doubtful about being ready to actually lead a workout, after throwing myself into F3 facefirst back in September barely able to do 10 merkins in sequence or run a mile but figured that since I am immune to embarrassment (a trait my wife and kids love when in public places) that I had nothing to lose and everything to gain. Double E offered to help me out, being in far better shape than myself since he has been exercising regularly over the past 10 years while I sucked down Diet Coke and Pizza and developed an unhealthy relationship with my chair.
THE THANG
Horsehead on Q
Warmup
Mosey to VSF on hill via the paved trail around the disc golf course
SSHX30
MerkinsX20
Mountain ClimberX20
Peter ParkerX20
Parker PeterX20
Monkey HumpersX15 (crowd and spectators on highway pleaser)
8 Count BB X 10 (better than Alf on Tuesday, but worse than everyone else in history)
Mosey to obstacle course near practice football field.
Pain Stations – 3 sets
Pullups X 10
Up and Overs on the big logs X 15
Inverted Situps in the situp thingamig w the fire hose to strap your feet in X 15
Jump ups on the stumps X 15
Fast Mosey to High School Football field and track
Set up on 50 yard line on track. Partner Up. P1 does AMRAP exercise while P2 runs halfway around track to 50yd line on other side of field and then crawls back across field to P1. Flapjack
Round 1 – P1 Merkins, P2 Bear Crawl across
Round 2 – P1 LBCs, P2 Crab Walk Across
Handoff to Double E
Indian Run to Restroom Building near Baseball field
3 PAX BTW on the brick wall while 3 PAX plank – facing each other. Guys on the wall “walk” down the wall on their hands, dropping off at the end into planks and then walking back in the other direction. We did this a few times, until I fell on my arm.
Peoples Chair with air presses. 30, 25, 20, 15, 10, 5. Some speed squats mixed in on the last few sets.
Indian Run back to bleachers at football field.
Partners reunite for bleacher work.
P1 does exercise while P2 runs up and down bleachers twice. Flapjack until all reps completed.
Round 1 – 100 Carolina Dry Docks
Round 2 – 150 Dips
Round 3 – 50 Burpees (weeping and gnashing of teeth)
Another Indian Run back to the obstacle course for a quick run through. All PAX complete obstacle course with some plank-o-rama at the end.
Sprint to VSF for 6MOM
Flutters, Dolly, Protractor, & Freddie Mercury to finish it off.
Moleskin:
It was very cold and windy. This brings out the most imaginative articles of clothing. Double E had on his powerwalker windsuit, complete with hand weights and Metamucil dispensing Camelbak. Spielberg was sporting his prized calf prophylactics, which were neither pleasant to look at nor effective in keeping his legs warm. The Late Show had as arsenal of homemade headbands, face bands, neck bands, and blindfolds in his possession that he offered up in the parking lot like someone selling furniture from a van at a gas station. I’m not sure if there were any takers.
During the warmups, I quickly realized that leading the workouts takes a bit more O2 than normal, since you actually have to count. Normally, I just try to tune out as much of Zip’s counting as possible while lip syncing a select few sequences and faking my way through things. I also realized that I was forgetting to do the subtle body turns in the middle of the circle in order to make awkward eye contact with the other PAX. That was remedied during the Monkey Humpers, to the chagrin of everyone. Luckily, there were no rotten vegetables to toss. The threat of watching me do supplementary unannounced Monkey Humpers was issued and carried throughout the remainder of the workout in order to suppress mumblechatter.
I remembered Banana’s words of wisdom when he told me about a month ago that I should lead a workout and that I would be given special powers while leading that would both allow me to work harder than normal and cause myself great physical pain the following day. This was sage advice, as I came out of the gate hammer-down and blasted through everything with great zeal. “Everything” includes both my wrist, which I landed on when falling from the wall and my knee, which made a very unpleasant noise when completing the obstacle course and has forced me to walk like Tiny Tim for the rest of the day. This lead to various comments from the PAX about putting down the dead Horse, the formulation of Elmers Glue and/or Purina, and other non-encouraging heckling that indicates only the closest friendships and brotherly bonding that F3 can provide.
Double E, on the other hand, was unphased with his half of the workout and lead the charge like an Electric Eel. I have been trying to come up with a cool background story for his nickname since it really just stands for Electrical Engineer, and that is lame. I think the Electric Eel concept may gain some traction if we work with it, but only time will come. We are open to other suggestions for a cool background story in order to avoid the dreaded rename.
Overall, this was a very fun workout despite the horrible wind and cold. Leading for the first time was a blast and I can’t wait to do it again. Outland has a huge campus and lots of opportunities for doing stupid things outside early in the AM. If you haven’t been out to visit, please consider doing do one Saturday. TR secured an F3 discount at a local hotel during his visit a few weeks ago. #seriouslyitsnotthatfarout
– Horsehead
Great Q boys!
HB