So school starts next week and “Diesel Ally” will again be filled with fumes what are the PAX to do? Punch Summer in the throat on its way out…
COP:
Side Straddle Hops x 15 In Cadence
Imperial Walkers X15 IC
Windmill X 10 IC
Little baby arm circles, 10 forward 10 back OYO
Big arm circles 10 forward, 10 back OYO
The Thang!
Line up at sidewalk in front of the school for the kettlebell suicide run…
Run to line between parking spaces for 10 Merkins, run back
Run to far curb for 15 Carolina Dry Docks, run back
Run up the hill to sidewalk at the road for 20 LBCs, run back.
Do first KB exercise: 20 two handed swings
Repeat runs this time when back for the kb exercise do exercise 1 and 2, then 1, 2 & 3 etc.
So each time you start back at exercise 1 and add another until you do all 5
Rinse and repeat until all exercises are done which included:
20 Swings (as mentioned)
20 Snatches (10L 10R)
20 Cleans (10L 10R)
20 Two handed Curls
20 Tricep Extensions
Some plank work was mixed in and a 10 count after the Cleans round
20 Halos clockwise and 20 counter clockwise
Grab your bells and circle up!
5MOM
Flutter press w/ bell x 20 IC
Back Scratcher x 30
Rosalita en Espanol x 20 IC
Sid the Kid x 10 clockwise 10 counterclockwise OYO
I think there was one more thing but the #O2Dep was strong this morning!
Announcements
Continued prayer for my job situation, no word yet as I type this.
GJ’s M.
Woody’s Mother
Get signed up to Q! We need Qs for all East UC workouts!
Thrive: http://www.signupgenius.com/go/30e0f49aaaf2baafa7-thrive
Overdrive: http://www.signupgenius.com/go/30e0f49aaaf2baafa7-qsignup
Outland: http://www.signupgenius.com/go/20F0D4CAE2-f3outland
Moleskin:
Great work out there by all! This was similar to a workout I remember doing at Skunkworks a few years ago and it was a smoker!
Woody has been so consistent and getting stronger every time he posts. Lamont and Shepherd are examples for us younger guys to aim for. #Beasts
Double E said his farewells as school is kicking back in but he will still be a regular at Outland pushing us as always.
Bernanke has been a beast and already done his 1st Q, time for a 2nd!
As always it is an honor to lead! I am out next week helping lead worship for Carmel Christian School up at Windy Gap so I will see you when I return!
Aye!
HB
It smells like skunk around here… Skunkworks was one of my favorite workouts and it’s a self proclaimed hardest workout in A51 on Tuesdays and that is my goal for Overdrive, but on Fridays. So part of what I did was actually part of a Skunkworks beatdown that I shamelessly stole.
COP:
Went something like this…
abbrieviated #HairbandMile so ummm, #Hairband100YardDash ?
SSH x 15 IC
IW x 15 IC Who is the creeper just hanging out in his car
Merkins x 10 IC
Peter Parkers x 10 IC
Parker Peters x 10 IC
Low slow squats x 15 IC
Mosey over to the bells and turn on beast mode
40 sit-ups
10 swings
30 sit-ups
20 swings
20 sit-ups
30 swings
10 sit-ups
40 swings
#HairbandMile (yes the actual full lap)
Plankwork while waiting on the 6
Next up
20 teabag squats
20 swings
20 2 hand press
20 cleans
Rinse and repeat
then #HairbandMile
Plankwork while waiting on the 6
Next up
20 curls
20 tricep extensions
20 skull crushers
20 good mornings
Rinse and repeat
#HairbandMile
Plankwork while waiting on the 6
20 halos clockwise
20 halos counter clockwise
repeato
#HairbandMile
Plankwork while waiting on the 6
Circle up!
6MOM
Backscratcher x 30ish
Flutter x 25
Pretzle crunch x 10 switch legs and 10 more
DONE!
Moleskin
It was extremely humid and swinging all the metal just took the sweat to a whole notha’ level!
There was much grumbling on this one, with threats of unfriending me on facebook, hate filled looks, a text about lack of arm use and Glass Joe texting me about how he had to explain to his chiropractor how he threw his back out and it was my fault. #NotAProfessional #DisclaimerGiven #EmbraceTheSuck
All that to say sounds like everyone got their money’s worth!
I was glad to get back out there after being out last week sick.
Job update… I had the interview and fortunately my body finally cooled down and after talking to the recruiter later in the day she said I knocked it out of the park but there are 2 other candidates so we will see what happens. Thanks for the prayers!
Always an honor to lead!
Get signed up to lead OD we have plenty of openings and start bringing your neighbors, get some FNGs out there and at Thrive and Outland!
AYE!
Hair Band
First, a slightly faster and extended Hairband mile.
Then,
COP
– Low slow squats (20)
– Burpees OYO (5)
– Side straddle hops (20)
– Imperial walkers (20)
– More burpees OYO (5)
The Thang!
Mosey to the side street and gather for the “Burpee Trail”!
– Sprint to each tree island
– 5 Burpees OYO at each, all the way to Stop sign
– Then, plank it up.
Head to the Soccer Field for a some “post-sprinkler Burpee build-up drills”.
– 25 LBC’s on the near side, then sprint to the middle
– 25 squats, then sprint to the far side
– 1 Burpee, then sprint back to other side
(Rinse and Repeat 9 more times, adding 1 more burpee on far side each time, until 10 burpees at the end.)
On Your Six (for one last soaking in the mud!)
– Dollies (28)
End.
Thanks, GlassJoe, for taking us out!
A humid nasty Carolina summer morning to kick things off.
Grab the bells and of course the speakers because this is Overdrive, the AO with the best playlists.
COP
SSH X 20
IW X 15
Merkins X 10
Over at the side of the school for station work
50 kettlebell swings
20 step up/jumpups
run to sidewalk near road (about 100 yards)
Repeato, plankwork untill all are done
25 Squat Thrusters
25 dips
lunge walk the gauntlet
Plank until all are done
Grab the kettlebells and head over to the hill and partner up.
P1 run hill 5 burpees at the top and run back
P2 Flutter press w/ kb
flapjack until 150 combined flutter presses
P1 run hill, 10 merkins
P2 Thrusters
flapjack 100 combined
P1 run hill, 10 Carolina Dry Docks
P2 kb curls
Flapjack 100 combined
P1 run hill, LBCs
P2 Chime in, I can’t remember.
5MOM unlike the 12MOM at Thrive I did.
Flutter x 25
Dolly x 30ish
Done!
Moleskine
Great job to everyone out there. It was nasty out and the sweat kicked in pretty quick.
there was some Q poking in Mary only to be saved by the time as I was going to see how far I could go on the Dollys.
Serious brain fart with this one, #O2Dep, heat and lack of sleep all combined to make me forget just about everything so jump in below with whatever I forgot.
What do I not like to do? What am I not good at doing, even more so since the torn meniscus?
It’s no surprise to most of F3Nation that know me, it is running.
When someone submits an exercise named after you to the lexicon, Hairband Mile, it’s just common knowledge.
How do we get better at anything in life? Practice and do it more. So with BRR coming up, not for me but for many F3 brothers, I decided we should run.
As the crew gathered it was time and off we went to the road, disclaimer given… And then I added something about not getting hit by cars as Posse was tearing into the parking lot about to turn us into bowling pins.
COP
Side Straddle Hop x 15
Imperial Walkers x 15
Low Slow Squats x 15
The Thang
Partner up based on like speed for catch me if you can.
P1 run to corner at the end of the road
P2 5 merkins and chase
Flapjack
Burpees at the corner until the 6 catches up
On your 6 for 10 LBCs
CMIYC to the next corner same as above, including burpees while waiting for the 6
On your 6 for 10 dollys
Repeato to next corner after the burpees mosey to the outhouse walls for peoples chair with hands out for about 30 seconds, recover, back on the wall and 50 air presses this time.
Active recovery done, mosey to gate…
10 merkins
15 squats
20 LBCs
Run a lap back around on the road… “Around the parking lot?” No around the fields, the outer road, the run we just did but no stopping this time”
GO!
Wait! Where is Glass Joe going?!
“Didn’t you say around the parking lot?” NOOOO! #SMH
Round 2 add 5 reps to the prior goodness
15 merkins
20 squats
25 LBCs
Run another lap and do some Mary until the 6 are in.
Mosey to the artist circle (at this point I’m pretty convinced the sign saying “Art is coming”, is the art.)
Back with your partners
P1 runs to Carolina Courts building
P2 merkins
to a combined 100 merkins
Since I forgot my watch, #QFail, I asked Shepherd the time and between either not hearing him correctly or #O2Dep I submitted us to…
about 8MOM
I am not even sure if I remember it all but it went something like this…
Dolly x 30ish
Flutter x 30ish
Rosalita x 20
Freddie Mercury (requested by Nomad) x 20
Sid The Kid 20 clockwise, 20 counter clockwise OYO
Pretzel Crunch 10 left, 10 right
Back Scratchers x 20ish
That’s all I remember
Various time checks with Shepherd throughout and done!
Ye Old Moleskine
Kotters to The Bus (and welcome to his 2.0 FNG “23”), glad you came back out brother we hope to keep seeing you out there getting stronger! Welcome to Posse, pretty sure it was his first post at #F3Thrive along with his 2.0 Ranger.
I originally figured this workout would help Glass Joe and Nomad with getting a couple of miles (about 1.75 miles today) since I rarely plan more than sprints in a workout but really it was for all of us. #AlwaysPushedAlwaysPushing
Announcements
Prayers for my job search and for Posse also.
Bus’ Parents health
GJ’s M
Happy contacted me asking for prayers for his shoulder which may need surgery and the financial issues that come along with that for his business with GolfGuns. Also his dad’s health which is not looking good at the moment.
Solid work by all and always an honor to lead!
Aye!
Hair Band
Who is that tearing into the parking lot with only 2 minutes to spare?! Oh, me. #Cobains
Quick #HairbandMile
COP
SSH x 15
IW x 15
Mountain Climbers x 20
Windmills x 10
Grab your bells and line up for
The Thang
Two 45lb plates on the line, behind each imagine 2 squares, use the parking spaces as a guide.
PAX 1 at the front does hairburners to the island and back. (YOU ARE THE TIMER)
PAX 2 in square just behind him does 2 handed swings with kb
PAX 3 (behind PAX2) does flutter press w/kb
When Pax 1 is done go to back square and everyone move up. Continue this until all have done hairburners.
Next round
P1 Overhead plate walk to island and back, keep core tight!
P2 curls
P3 tricep extension
Round 3
Repeato!
Round 4
P1s Walk with plates to island and partner up with other PAX for 20 WWII sit ups, passing a plate back and forth.
P2 squat thrusters
P3 good mornings
Round 5
P1 plate core twist
P2 Halos
P3 clean & press
Repeato
6MOM
Flutter
Backscratcher in honor of the MIA Countertop
Done!
Moleskin
Great work by all! I borrowed the plates from Alf and what a difference compared to Double E’s! These actually slide! But that doesn’t mean it’s easier, it forces you to balance more to control your speed. Bernanke found out the hard way as he about face planted.
Honestly while we worked muscles a little differently on purpose, I do kind of regret not getting another round or two of hairburners to get the smoke factor up a few notches. Oh well, there is always next time!
Announcements
Good report from the doctors on Glass Joe’s M. But some continued prayers needed. Continued prayers for my job situation.
Lamont’s family
Great work and always an honor to lead!
Aye!
Well, we keep getting asked about our matching bionic knee sleeves so there you go… And, lets go!
Mosey to Diesel Alley but there are no buses or diesel this time of year, just a lot of numbered parking spots.
First up though
COP
SSH x 20
IW x 20
Mountain Climbers x 15
See the numbered parking spots? Good, get on the first line.
Every other line we do Merkins, 2, 4, 6, 8… up to 20. 110 all together
Round 2, squats
Round 3, WWII Sit Ups
Round 4, Carolina Dry Docks.
And that’s time!
Pick up from Hairband
Mosey to track at Shiloh
Catch Me If you Can
lap 1—5 Burpees
lap 2—5 Carolina Dry docks
lap 3—5 Merkins
Body work 2x
10 pull ups
10 step ups each leg
10 swing donkey kicks
Indian run back to middle school
Tug o War 3 person teams
Music Muscles by Moby
squats, merkins
We ran out of time….and energy!
Moleskin
Horsehead was trying to redeem his music reputation by blasting some hairbands and good old classic rock. So at least it was a good start to the morning.
And is was a tough morning. There were refuseniks, dry heaving, and sweat angels all around!
At one point we all questioned Glass Joe and how he got so far ahead on the CDDs until we noticed it was just some headbopping, ostrich head in the sand move… really we have no idea but it took our mind off our pain so there was entertainment value.
The tug of war was a fun change up from the usual stuff, I don’t remember who won but still a good time.
They out came the speakers and that stupid Moby song Flowers… Bring Sally Up, bring Sally down… I hate that song and the merkins that go with it. The worst part was the song being stuck in my head the rest of the day.
Announcements
Continued prayer for Glass Joe’s M. and my job situation.
F3 Golf, get your $10 in if you are able to help support a hole.
Great job by all and always an honor to lead!
Happy and Hair Band out!
Yesterday I (and others) got laid off from my job, completely unexpected and how better to get some aggression out than a good beatdown.
COP
SSH x 15
IW x 15
Windmill x 15
Little baby arm circles x 10 forward, 10 backward
Big arm circles x 10 forward, 10 backward
The THANG
Partner up with like size bell
Round1
P1 farmer carry the Hairband Mile
P2 Merkins until P1 returns
Flapjack
R2
P1 run Hairband Mile
P2 KB swings
flapjack
Plank work until all return
R3
P1 Karaoke left for half of the HBMile karaoke right for the return trip
P2 Squat Thrusts
flapjack
R4 Repeato
R5
P1 Farmer Carry
P2 Carolina Dry Dock
Flapjack
on your six for 30 LBCs in cadence
R6
P1 Backward run HBMile
P2 KB Clean and Press
Flapjack
R7 Repeato
R8
P1 Side Shuffle HBMile
P2 kb Tricep extensions
Flapjack
5MOM
Back Scratchers x 15
Flutter x 26 the groans were heard when I went past 25
Rosalita x 20
LBCs x 25.. I think.
Moleskin
Great group out there! Tonawanda and Jabberwocky are getting stronger all the time. Look back at when you guys started, the current you smokes that old you!
Madison it’s been great having you out there now with us brother, glad you are feeling at home. (Even though GJ and EE were blaming the QJacks on you.) Benanke is a beast.
Lamont is a beast, I want to be in shape like you now, forget my 50s!
Glass Joe has no hair, probably fell out from running so fast.
Double E was my partner, testing my manhood with that 50lb kb. #Insanity
Woody, glad you came out for your 2nd post! Keep at it brother, strong showing today!
Thanks for the 2nd F and prayers for my job situation and for GJ’s wife. #Brotherhood
Playlist:
Red – Watch you Crawl
Pantera – Mouth For War
Ted Nudgent – Cat Scratch Fever
Nine Lashes – In the Dark
Pillar – Lion Leads The Way
Pantera – I’m Broken
Disciple – Outlaws
Foo Fighters – Monkey Wrench
Rush – YYZ
Skid Row – Slave To The Grind
Heart – Barracuda
Always and honor to lead!
Q SCHOOL TOMORROW!
It was a great day at Outland today, due to Anson high school graduation our Anson brothers needed to find another AO. What would be better than to converge with the Outland PAX that helped launch Anson.
COP
Side Straddle Hop x20
Imperial Walker X15
Manmaker Merkins x10
Low Slow Squats x15
The Thang
Station work and here is how it went.
Round 1
Dips x30
Derkins x20
Step Ups x20
Then run the cheese weave
(Alternates for the weak knee’ed, and there were many, run just the outside of the buses or overhead press ruck walk)
Repeato
Plank work
Round 2
Incline Merkins x20
Carolina Dry Docks x20
Cheese weave
Repeato the
Over to the grassy area to meet my friend Jack Webb!
1 merkin to 4 air presses up to 10/40
Horsehead didn’t think I made it past 7, I did, but thanks to having him in my head I miscounted midway through. #QFail But we caught up and everyone got their money’s worth.
ANNNND over to Turnpike!
So the PAX more so Horeshead was hoping that I was going to work more on legs. Well is a sense he was right, however upper body pain was the plan all along. Well actually when speaking to HB I tried to get a sense of what he was doing hoping he would give a break to the PAX with upper body. As we all see that was not the case. I believe it was before our friend Jack Webb made an appearance and I believe HB said lets make them pay.
Form two lines for an Indian Run towards the elementary school buses.
I counted everyone off and had the PAX form four lines.
Its time for a new friend of mine called the Merkin Miler. Now I was going to take it easy on the PAX this morning however, Horsehead made some kind of comment calling something a Turnpike Merkin so at that point I decided to just bring the pain.
Here’s the idea:
One man from each line runs a mile. While they are running their mile the rest of the PAX completes Merkins until the return and do so until everyone in their respected lines complete the mile. A complete smoker and since we worked mainly upper body I was sure this would be a crowd pleaser. I informed the PAX before we started to mix in LBC’s while waiting to run to keep everyone active and movimg. In the interest of time after the first person took off to run midway through I informed the rest of the PAX to start their mile so we all had a chance to run.
Not sure what was going on while I was running my mile but when we got back Horsehead and EE were talking about how we missed the entire backblast. Hopefully some of that convo will make it in the comments below.
Shepard with a long extended 10 counts
Two lines were formed so we could Indian Run back to where we began for some wall work.
Wall of fire:
Pax line up on the wall the first member of the PAX starts with 5 merkins and 5 LBC’s while the rest of the PAX where in the peoples chair completing air presses. Continue on until the entire PAX completed their 5 Merkins and 5 LBC’s. During the line we switched to placing our arms in front and then to the side.
Mosey back towards the parking lot with 4 minutes to remain. Horsehead with a great idea of 4 minutes of burpees. As we started doing that I realized we needed a break from upper body and lead 3 MOM.
3 MOM
Flutter x 20
Freddy Mercury x 20
Rosalita x 20
Thanks to Game Boy for taking us out
Announcements:
Welcome to FNG “Danica” who initially mentioned applying to be a firefighter, then was about to attempt to create his own nickname, but as we began to throw names out he blurted out something about street racing… And Danica was born.
Q School June 18th get signed up. It would be a great idea for some of the PAX that have been out regularly to start stepping up and leading some workouts! Meeting at Bojangles for Q school from 7-8:30 optional beat down in the parking lot of Bojangles at 6:30.
June 11th Sun Valley clean up. Instead of a pre run we will meet and clean up the site we have called home on Saturday mornings. Our way of saying thanks and giving a hand.
Big thanks to our Anson brothers for joining us.
Chime in if we missed anything
Thanks for letting us lead you guys always an honor.
HB and TP
It was a soupy morning in the UC and actually started raining as I left my house but a little rain never hurt anyone!
COP
Side Straddle Hops X 20
10 Merkins on your own
Imperial Walkers x 15
10 Diamond Merkins OYO (some #mumblechatter by Glass Joe about hating merkins)
Low Slow Squat x 15
10 Manmaker Merkins (For Glass Joe #DontPokeTheBear)
Mosey to grassy area
The THANG
Various gear painstations that went something like this…
Medicine Ball Russian Twists x 40
Plank Sandbag Alternating Pull Throughs x 20
Sandbag Alternating shoulder Overhead Press x 20
Kettlebell Swings x40
Kettlebell Snatch x10 Right arm x10 Left arm
Kettlebell Clean & Press x10 R x10 L
Jump Rope x40
Overhead Ruck press lunge/walk varying distance based on lunge or walk.
Fire Hose (Battle Ropes) x40
Step ups/Jump ups x20
When done with everything Repeato! No breaks, keep yourself moving!
Plank work
Ok challenge yourself, pick the station you hated the most and do one more round of that station!
6 Minutes Of Mary (Well about 4 really)
Rosalita (en Espanol) x 21
Freddie Mercury x 15
Flutter x 15
DONE!
Ye Olde Molskine
There is good and bad to a painstation type beatdown, the good is it challenges you to push yourself and see where you are in your fitness journey. The bad is it challenges you to push yourself, so if you don’t have much in the tank that day you may deprive yourself of the beatdown you need. By looking around at the PAX I think there was some pushing going on, strong work guys!
Welcome to TJ Morgan! He is my daughter’s boyfriend and earned some respect by showing up at my door, on a summer day home from college, at about 4:55am. He is now known as “Hands off” thanks to Glass Joe. (Who also has daughters.)
With all the gear I had to load up in my old Camry (and it turned into a low rider because of it) I managed to forget the signs for each painstation. #QFail So I had to take a little more time than I wanted to explain each station but everyone picked up quickly and off we went.
As typical not only is Overdrive a great workout but it’s arguably one of the best AOs for music playlists. #NoHorseheadQs
Announcements
Tomorrow 06/04 F3 Anson County is converging with F3 Union Co at Outland. YHC & Turnpike on Q
06/11 – Sun Valley 6 AM for a campus clean-up.
06/18 – Union County Q School. HC here: http://www.signupgenius.com/go/30e0f49aaaf2baafa7-f3unionco
More info on these announcements here: http://f3nation.com/2016/06/01/f3-union-co-announcements/
COT
Thanks for taking us out DT!
Always an honor to lead,
AYE!
HB