A bunch of regulars #DR today but we do what we do whether it is 20, 10, or 2 PAX.
#HairbandMile to warm up.
COP
10 burpees OYO!
SSH x 20
9 burpees OYO
Low Slow Prison Squats x 15
Imperial Walkers x 20
8 burpees OYO
Mosey to the VB pit bleachers
20 dips
20 incline merkins
20 step ups with counting confusion
7 burpees OYO
repeato with 6 burpees OYO
repeato with 5 burpees OYO
Mosey to parking lot and partner up at center island
Each partner runs to opposite island 10 jump squats run back to center and 10 hand slap merkins with partner
3 rounds
Repeato but with Carolina Dry Docks in the center.
3 rounds
Mosey to the wall for peoples chairs and 25 air presses
4 burpees OYO
Peoples chair w/ 75 air presses
3 burpees OYO
Peoples chair w/ 125 air presses
2 burpees OYO
Peoples chair w/ 150 air presses
1 burpee OYO
Peoples chair w/ 200 air presses
5 burpees OYO
6MOM Wait… around 11MOM #O2Dep
Box Cutters x 20
LBCs x 30
Superman/Banana x a bunch left and right to make sure we absorbed all the water on the ground around us.
Peter Parker x 10
Parker Peter x 10
Recover and…
10 Burpees OYO!
Rosalita x 20
Flutter x 30
and maybe something else, again #O2Dep
Moleskine
Welcome back to the gloom of 2017, it’s time to burn off all of the extra calories we picked up over the holidays.
I think the constant burpees getting thrown in helped in that. In reading back what we did the amount of peoples chairs seems like a lot of lame down time but after all the burpees, jump squats etc. the arms and legs were burning so active recovery in action? You guys can be the judge.
Speaking of burpees, we have a tradition in UC that if you are late there is a 10 burpee penalty for all. So when COP started w/ 10 burpees the #Mumblechatter began with Lamont asking who was late and then GJ asking what we did wrong. Nobody was late and nothing wrong just kicking the holiday eating in the teeth as we get this year in motion.
Most of the morning we amazingly escaped the rain. The sky opened up while doing the peoples chairs but during the burpees all except YHC and Shepherd hid under the the overhang of the roof. So when it was Mary time Superman/banana quickly leveled the playing field in who was wet and who was not. #Crowdpleaser
Announcements
Joe Davis run is coming up, get signed up!
GJ on Q at Overdrive Friday
The new year is here and we have the new sign up genius links up to Q the various AOs so take a step of leadership and get signed up!
The links are all on the F3 Union FB page and group.
Thanks to GJ for taking us out.
Always an honor to lead, AYE!
Hair Band
How do we finish the last Overdrive of the year? #F3Strong
Partner up with like size bells for catch me if you can around the parking lot.
P1 Farmer Carry
P2 10 Merkins
Flapjack until back to the starting point.
COP
SSH x 20
IW x 20
Manmaker Merkins x 10
Low Slow Squats x 10
The Thang
Stations have been set and they include the following:
1. Overhead press (with ruck/sandbag) lunge walk up side walk to 2nd tree and back about 50 yards.
2. Plank sandbag pull throughs x 10
3. KB Swings x 40
4. Step ups x 40
5. KB Snatches (turn those watches around!) x 10L 10R
6. KB Clean and Press x 10L 10R
7. Run a #HairBandMile
Repeato until time called. We got through 3 rounds, Madison may have started his 4th.
6MOM
Flutter press w/ bell x 20
Dolly x 25
Rosalita x 20
DONE!
Moleskine
Strong work out there by everyone! Looking forward to 2017 and we all need to make an effort to kick up our EHing levels to get some FNGs out to all the workouts.
Always and honor to lead.
Aye!
HB
I started setting up the speakers as some stragglers pulled in with about a minute to go and off we went with a quick #HairbandMile
COP:
SSH x 20
IW x 15
Little baby arm circles, 10 forward, 10 backward
Windmill x 10
The Thang:
Everyone grab a bell for this idea that I shamelessly stole from Stone Cold…
10 kb swings
5 burpees
20 kb swings
10 burpees
30 kb swings
15 burpees
40 kb swings
20 burpees
50 kb swings
25 burpees
Shep give me a 10 count! I think he was trying to catch his breath because the count started with his fingers in the air and no vocals.
So let’s just throw out what we all realized so quickly this morning, that idea was horrible! #smoker
Ok partner up and over to the hill, we’re not done yet!
P1 exercise at bottom of the hill
P2 run hill do exercise run back flapjack until combined number at bottom is reached
Round 1
At bottom Tricep Extension to 150 combined
Top of hill 10 LBCs
Round 2
Goblet Squats x 100 combined
Top of hill 5 jump squats
Round 3
Flutter press w/ bell x 150 combined
Top of hill 10 Monkey Humpers #Crowdpleaser
6MOM
Flutter
Rosalita
Dolly
Pretzel Crunch
DONE!
Moleskin:
I thought the swing burpee combo could be a bad idea so I repeated the disclaimer and said to modify where needed since I knew there were some injuries in the PAX. I did see some modifying going on but everyone got after it, Smokey was 1st to be done #beast and Hoodie was the last but that is not a slam, if anything it is awesome because he powered through them all! Awesome job! And for the ones that modified, no shame in that, you did more than countert… I mean #fartsackers.
It proved to not just be a bad idea, it was pretty horrible. We will all be feeling this workout. I actually ran into Bernanke uptown who was complaining and said he was going bowling, I’m sure that felt great after this workout. #Not
Awesome job by all!
Announcements:
Shepherd on Q in Monroe, YHC and Smokey splitting the Q at Outland
Keep Lamont in your prayers for quick healing of concussion symptoms…. From ping pong.
Go check out the F3UnionCo facebook page for those of you that didn’t know we had one and sign up to Q!
I think I’m forgetting something else so chime in below.
Always an honor to lead!
Aye!
HB
Oh, Hoodie has them on his feet! Expecting a down-pour, Hoodie came prepared with a plastic bag on each foot! The rain did not come, but Hoodie’s feet stayed dry!
A little HB mile to get us warmed up.
THE THANG
COP:
No FNGs, but disclaimer provided.
Slow Windmill X 5 IC
Slow 3-count Merkins x 10 IC
IW x 20 IC
SSH x 30 IC
Mosey to the circle with the ‘future public art’ sign.
Main Event:
We partnered up for a little Dora 1,2, 3
Round 1: Partner 1 begins with merkins while partner 2 runs a pre-determined lap on the parking lot.
Flap-jack until 100 total between the partners
Round 2: 200 squats between the 2 with interchanging laps
Round 3: 300 LBCs between the 2 with interchanging laps
Mosey to the rock steps facing the volleyball courts
2 rounds OYO: 10 Derkins, 20 dips, 30 step ups
Over to the main road:
Lunge walk to the first island – 10 CDDs
Bear-crawl to the 2nd island – 20 CDDs
Backwards run to the 3rd island – 30 CDDs
And a jog back to the starting point.
Shout-out to Shepherd as he flew through this circuit.
Once the crew was back – all you got to the end of parking lot.
Nomad was picking them up & putting them down!
Now for a little wall-time.
Everyone in the people’s chair – 50 air-presses, a short break, then another 50 air-presses civilian count
Recover
Back on the wall for another 100 air-presses, followed by an additional 2-minutes with arms held straight out before recovery
6MOM:
Can-openers (jack-knifes?) x 20 each leg – a repeat of what Madison introduced this past Saturday
Dollies x 30
LBCs x20
Protractor – with PAX calling degrees – 2x through
And that’s a wrap!
Few announcements: Joe Davis Run, Christmas Party, pray for Count’s M-i-L and especially the family as the last couple of weeks have been a roller-coaster. Thanks HB for taking us out! Also, should’ve prayed for LumberJack as he’s about to have surgery on his foot and will be out an extended period of time.
Great job by entire crew today – obviously some fart-sackers thought the rain would be too much, but I’m sure Hoodie came with extra bags to hand out!
Posted on behalf of The Count – HB
Screeching into the parking lot with 1 minute to spare, who could it be?… YHC
Let’s do this!
Follow me!
COP:
SSH x 25
IW x 20
Low slow squats x 15
…. enough of that, let’s go!
The Thang!
Run the road, stopping at each peninsula/island/thing 5 Merkins at the first, add 5 each one after until 20 then plank up for the 6.
To the bottom of the hill and partner up, with me being a third due on a team due to fartsacks and other various no shows.
Hillwork…
P1 run hill with called exercise at top
P2 exercise at the bottom, flapjack until you hit combined count at bottom exercise.
Must be #O2Dep, I can’t remember everything but it was something like this…
Round 1:
P1 Flutter 20 at the top
P2 Merkins at bottom, flapjack until 100 Merkins
Round 2:
P1 5 burpees at the top
P2 LBCs to 150ish combined
Bernanke started complaining about his hands being cold so hands off the ground round, who said the Q has to be mean?
Round 2:
P1 Jump Squats x 10 at top
P2 Squats at bottom to 200
legs were screaming on this one
Follow me and watch the net!
Over to the volleyball bleachers
20 step ups, 20 dips, walk to the top and 20 squats, 3 rounds then plank.
Over to the wall for… No not peoples chair, Donkey Kicks!
15 Donkey Kicks, recover
5 burpees in the grass
peoples chair w/ air presses to 50
20 Donkey Kicks,
10 burpees in grass
PC with 100 APs
25 Donkey Kicks,
20… Carolina Dry Docks
PC with 150 APs
Mosey to the lot and on your 6
5MOM
Flutter x 25
Dolly x 25
Back Scratcher x 20
Shep, call something out!………………..
“Next Exercise LBCs…………….. Starting position……………….
Somebody is wasting time!!!
about 20 LBCs were finally done as Shep was hoping time would run out.
Nomad! Call something!
Russian twist x 20
DONE!
Announcements:
-If you want F3 gear before Christmas get your orders in soon! Check the site for details.
-#F3Overdrive is still on at it’s normal time Friday with Glass Joe on Q to try to bend the rules of gear somehow.
Thanks to Shepherd for taking us out.
Moleskin
While I pushed the limits, I was not technically late. #Cobains anyway, I usually like to be early when I am on Q to greet people as they show up which we should all do.
Great work out there by everyone, we kept moving the entire time, partially to keep warm and also to get the metabolism up. I’m not sure if anyone is posting tomorrow anywhere but if not I hope everyone has safe travels and a great Thanksgiving with family and/or friends. I appreciate all of you and as always it is an honor to lead!
Aye!
Hair Band
Well, #F3Monroe is about 2 months old now and it’s time to grow some leaders. Today’s agenda was a 30 minute beatdown and then a modified Q School to continue to build the culture and it went something like this…
Mosey and circle up, disclaimer given and we were off:
Circle Of Pain (COP)
Side Straddle Hops (Jumping Jacks) x 20 In Cadence (IC)
Merkin (Pushup) x 10 IC
Imperial Walkers x 15 IC
Low Slow Squat x 10 IC
Enough of that, let’s mosey to the rock pile under the bridge, we are not running with the rock so get yourself a manly one, no pebbles.
The Thang:
Partner up and line up for a rockin’ ark loader.
Partner 1 does called exercise with the rock, partner 2 does called movement to the tree (roughly 30 yards) and back then flapjack. Plank up when both partners are done.
Round 1
P1 Rock curls
P2 bear crawl to tree and back
flapjack, then plank
Round 2
P1 Skull crushers Audibled to standard tricep extensions after my almost skull crushing demo. Rock was a good weight but too awkward to hold correctly. #QFail
P2 Crab Walk to tree, run back
Flapjack, plank
Round 3
P1 Overhead rock press
P2 Lunge Walk to tree and back, To stay true to the “Ark loader” I’ll call this the walking stick.
flapjack, plank
(The downside of waiting 2 days to post a backblast… I know we did Flutter press so I can’t remember if there was another round or if they were in place of something above. I’m sure someone will correct me.)
Enough of that, deposit your rock and follow me!
Wait! Let me introduce the Monroe PAX to my good friend Jack Webb!
The exercise ratio is 1 pushup to 4 air presses, so 1:4, 2:8, 3:12 etc.
We (well, most of us) went to 10:40. Glass Joe basically just bobs his head and flaps his ears for each of those exercises.
I still have time before school starts so let’s go to #HotdogHill
7s on the hill
6 LBCs at the top, 1 squat at the bottom, then 5 LBCs at top, 2 squats at bottom, etc. until finished.
Modified Q school time, GJ and I discussed cadence and the reason behind it etc. we then offered up some on the job training which went something like this:
GJ: SSH
Hoffa: Dips x 20, step ups x 20 – 2 rounds
Keifer: Derkins (Decline Merkins)
Turnpike: Dolly
Starmount: SSH
Blow Out: Imperial Walkers
Bellyflop: Hotdog Hill again, 10 burpees at the top, LBCs at the bottom, repeato with 20 burpees #killshot
But wait, we still have a few minutes for
6 Minutes of Mary (actually it was about 4):
Rosalita x 20 IC
Backscratcher x 20
Flutter x 20
Moleskin:
First some recognition to Hoffa, he is getting stronger and faster every week and is setting the bar high for us younger guys… He has even shown up on time twice this week!
Everyone else was doing awesome out there modifying where needing but still pushing and that is what gets you stronger/faster. No shame in modifying as long as you are doing something to push yourself.
Everyone can rest easy, Bellyflop is grounded for his burpee hill shenanigans… Not really but that did suck. Between Jack Webb, Derkins and burpees we are lucky there were no faceplants from guys arms giving out. Or there were and I just didn’t see them.
I tried to use full exercise names and explain a few things in this back blast (BB) just to help you new guys get more used to all the crazy lingo but you can also look at the Lexicon and Exicon on the F3nation.com site for further info. For what it’s worth, the pushup was originally called (in F3) the American Pushup, which was shortened to the American, which was shortened to the Merkin. Don’t google merkin, it is a VERY different thing. #LookingOutForMyBrothers #Purity
And welcome to FNG Brown Bag! Glad you made it out brother and hope you will become a regular. F3 Union County we usually say is like the Island of Misfit Toys, we are an odd bunch but friendly.
Follow F3 Union County on Facebook
Follow @F3UnionCo on twitter for news and updates/announcements about workouts.
And you can follow a bunch of us on twitter also, I’m @ktackel
Always an honor to lead! And while this isn’t my usual Saturday AO (Area of Operation) I will be down to visit and help Q (lead) from time to time. Keep inviting friends and grow this thing!
Aye!
Hair Band
And now for something a little different…
Grab the kettlebells and sandbags and let’s go on a field trip to the middle school track!
COP
SSH x 20 IC
IWs x 20 IC
kb or sb Curls x 10 IC
kb or sb tricep extensions x 10 IC
Left hand stagger merkin on bell/bag x 10 IC
Right hand stagger x 10 IC
and here comes Hoffa! 5 burpees OYO
Ok, partner up!
The THANG!
P1 does exercise (see below)
P2 runs lap
flapjack
The exercises:
If you have a sandbag: Hold bag to chest, throw it, pick it up, squat, repeat
If you have a kb: Lunge left, right squat while holding the bell.
Repeato 4x
Next
P1 does called exercise
P2 runs lap
flapjack
Exercises went something like this: Flutter press, thrusters, Louganis
Everyone pick up their heavy things and mosey back to the school!
I said mosey, why am I the first one there watching everyone walk?!
On the wall for peoples chair, every other person keep a bell. Pass to the right, 10 count, do this a few times then pass to the left 10 count, do this a few times.
6MOM
Rosalita (en espanol) x 20 IC
Backscratcher x 20 IC
A few other things I can’t remember
DONE!
So the sandbag exercise we did was based on the sandbag mile done at GORUCK selection a few weeks ago, yes they did it for a full mile.
Outside of that I figured it is good to keep guys on their toes by me planning more running than normal. #MissionAccomplished
Great work by everyone out there and always an honor to lead!
Aye!
Hair Band
The pain begins.
We showed up to the AO in the cover of darkness wondering who in Indian Trail is not paying their taxes. This is about the 3rd week now that the lights have been out.
Quick mosey over to the tennis courts to see if we could find some lights to turn on to no avail, oh well let’s make this work.
COP
SSH x 20
IW x 20
Enough of that let’s mosey to the dim lights of the bathrooms.
The Thang!
We are doing the B.O.M.B workout, it’s like Dora 1-2-3 but worse
Partner up, P1 runs to Carolina Courts building (be careful in the darkness) P2 does exercise, flapjack until combined you are done with the exercise and move on to the next.
50 Burpees
100 Overhead Claps (basically SSH)
150 Merkins
200 Big Boy (WWII) Situps
250 Squats
Next ATM (I’m on an acronym kick today)
Alternate shoulder touch plank x 15 IC
Tempo Merkins, 3 down 1 up. 15
Merkins 15 OYO
6MOM
Flutter x 30 IC
Rosalita x 20 IC
Back Scratcher x 30 IC
Freddie Mercury x 10 IC
Done!
Moleskin
The plan was pretty simple, the process just sucked. Great having Nomad and Glass Joe back out after the BRR. Strong work by everyone this morning.
Announcements:
Sign up to Q for any of the local AOs we need you to step up, no more moochin’ it’s time to give back.
Prayer for Woody’s mom.
Prayer for Paige (GJ’s M.)
Prayer for my job search
Always an honor to lead,
Aye!
HB
What happens when you are busy and watching a Panthers game and exhausted?
Pull out a stations work out, much less to think about.
Let’s go!
#HairbandMile
COP
SSH x 20
IW x 20
Low Slow Squat x 20
Mosey to grass
Do stations until time, stations are as follow:
KB Snatch 10L 10R
KB Clean & Press 10L 10R
Jump Rope x 40
Alternating overhead sandbag press x 20
Two handed kettlebell swing x 40
Plank sandbag pull through x 10 #crowdpleaser
Step/jump ups x 20 metal bench was wet we stuck to step ups.
HairbandMile
Rinse and repeat until time is called.
6MOM
Flutter x 30
Rosalita x 20
Backscratcher x 20
DONE!
Moleskin
Great work out there everyone! I was probably not the only one up late watching the Panthers but I know I saw #02Dep and sweat so hard work was happening and that is what matter.
Jabberwocky had to leave a little early but ‘E’ for effort, he still got his rear out of bed and put in about 35 minutes of work.
Announcements
Prayers for our BRR guys
continued prayer for my job search
9-1 carwash at Scout hut in Indian Trail for fundraiser for eagle scout that lost his father unexpectedly last month.
As always an honor to lead!
Aye!
Hair Band
It has been probably 2 years since I have Q’ed at Peak51 partially because I can’t make it out much during the school year so I come back each summer to get acquainted with new PAX and bust the chops of Geraldo that doesn’t post anymore here. By the way, where was my non-running friend Dora? I know he wasn’t getting ready for BRR! Probably Rucking.
Any way, we gathered almost hampered by my watch fading in and out but Booyah had the six and my back on the clock if needed.
Let’s Mosey!
COP
Side Straddle Hops x 20 In Cadence
Imperial Walkers x 20 IC
Windmill x 15 IC
Enough of that let’s get to The THANG!
Welcome to the starfish, the sheet on the ground is not homework left on the ground by students it was “now work” for the PAX and went something like this:
Do center exercise, run to corner 1 and do posted exercise, run back to center for exercise, then run to next corner for posted exercise etc. and end with exercise at center and plank until all have caught up.
Round 1 – Upper body
Center: 5 burpees
Corner 1: 15 Merkins
Corner 2: 15 Carolina Dry Docks
Corner 3: Diamond Merkins
Corner 4: Wide Arm Merkins
Plankwork while waiting on the six
Round 2 – Lower Body
Center: 10 Jump Squats
Corner 1: 20 Monkey Humpers
Corner 2: 20 Squats
Corner 3: 20 Mountain Climbers
Corner4: 20 Lunges
Plankwork
Round 3 – Core
Center: 15 rock hoppers
Corner1: 25 LBCs
Corner2: 25 Flutter
Corner3: 25 Freddie Mercury
Corner4: 25 Rosalita
Plankwork
Mosey to grass to meet my friend Jack Webb! If round 1 of starfish wasn’t enough upper body well, this is for you.
1 Merkin to 4 air presses, 2/8 etc. up to 10/40 I saw some struggles toward the end, more like #WetNoodleArms
I’m sure many were cursing me as they tried to wash their hair or do much else with their arms today. #SorryNotSorry You will be stronger for it, that’s why we do this crazy stuff. #ToughLove
Over to the wall for peoples chair, knees at 90 degrees… and drop an inch.
I heard the question posed “We aren’t doing air presses are we?” No we won’t, #MercyQ, instead keep your hands stretched out in front of you and hold it…..
Recover
Back on the wall, knees at 90… drop an inch… drop another inch because I think some PAX started a little higher to begin with to have some cushion. Arms out in front again and hold it!
Recover
BTWs! (Balls To the Wall for those that are new…) This was for Smokey due to some facebook shenanigans a few days ago.
At this point I heard “Ahem, Cough, Moderate!”
Hey, I gave the disclaimer in the beginning, I even told PAX that need to modify just to plank for this one but the way to expand out of just a moderate workout is to push yourself. (without hurting yourself)
Recover!
Mosey back to the cars for
6MOM
Not sure I remember it all now,
Dolly x 20
Backscratcher x 20
Flutter x 27 I knew the grumbling would start when I went past 25
Pretzel Crunch 10L 10R
Protractor, various callouts around the PAX clock.
DONE!
Moleskin
So as many know I am not a big runner, so much so that I have an exercise named after me #HairbandMile Per the exercise glossary: A Mental Marathon with an Actual Run or Jogging Distance equal to or less than 1/4 mile. Named in honor of Hairband who claims to hate running but is secretly a closet runner.
With all the BRR guys turning AOs into running workouts lately it was time to fight back. (Sorry Slimfast & Sensei)
A starfish is a great way to keep guys together and puts them into a situation where it is easily modifiable if needed but it’s also on you to push yourself. Which Smokey did by doing burpees in round 2 when not needed, but more than likely that was really just him not paying attention.
Everyone was pushing themselves from what I saw though and you guys should be proud of that. I love that there have been so many new guys that I did need to explain some of the exercises. I managed to not be in the middle of the circle demonstrating Monkey Humpers though, half of the circle should be thankful.
If you have not Q’ed yet you really need to think about doing it. You will never feel ready and very few ever are but that is how you learn.
Announcements:
-Keep Huggie Bear’s mom in your prayers, she may not have much time so he will be headed to be with her.
-Convergence next Thursday, watch twitter for more details.
-Car wash in Indian Trail near town hall/scout house to raise funds for eagle scout who just lost his dad unexpectedly last month.
– Saturday October 7th launch of F3 Monroe, if you know anyone out that way get them plugged in with us in the UC @F3Unionco on twitter
Thanks to Slimfast for taking us out this morning,
Always an honor to lead, thanks for the invite!
Aye!
Hair Band
@ktackel