OUTLAND January 7th, 2017
sNOwpacolypse! The snow didn’t show up but we did!
QIC: HAPPY
PAX: 3 Happy, Double E and Madison
THE THANG:
COP with Disclaimer given-
Off for a lap around the buses
Mosey to the covered pavilion—(we may be crazy but we are not stupid)
Squats – 5
No-No-5
Overhead presses- 25,50,75,100,125
WW II situps -5
Bomb Jacks -5
AYG to the parking lot
LBC-5
Lt. Dan –Lunge walk length of strap
Sled pulls—Short rope drag partner behind you
–Long rope pulls partner to you
Repeat 5 rounds 5x,10x,15x,20x,25x
If it didn’t hurt it didn’t work!
MOLESKIN:
No COP, no easy warm-ups….if you post in 28 degree temps in the middle of an NC Snowpacolypse you already KNOW what to expect. Besides Double EE already suffered through a pre-run with Glass Joe at another AO and I don’t think Madison ever stopped from last Saturday’s convergence.
We located the most well light and driest place under cover and began to work making snowballs. The first 3 rounds went fast in about 20 minutes and I began to think what I should be adding to the end of my Weinke to fill the time but alas round 4 and 5 included a lot of reps for each exercise.
Thank you F3 brothers! I need the workout and found myself thinking at 10 minutes before 7 that I must be the only crazy fool to venture out in this weather but I should have known better.
COP with Disclaimer given-
SSH x 20 — 5 Merkins OYO
IW x 20 — 5 Merkins OYO
LSS x 20 — 5 Merkins OYO
mosey towards the pavilion
Rd 1: 15 decline scorpion merkins/15 Dips/15 donkey kicks
Rd 2: 10 decline wide scorpion merkins/10 Dips/ 10 donkey kicks
Rd 3: 5 decline diamond scorpion merkins/5 Dips/5 donkey kicks
mosey to the gate
Split group in 2 –P1 sprint to end and back while p2 does
bomb jacks x 100
low slow squats x 100
mosey to parking lot
7’s Burpees/LBC ladder (6 burpees–1 LBC)
start at the end of the parking lot, stopping at each street light
6 burpees- 1 lbc’s run to the tree
5 burpees=2 lbc’s run to the tree
4-3,3-4,2-5,6-1 and done
Plank for 6’s
Mosey to the side of the pavilion
Peoples chair with each PAX giving a 10 count each
up to 130
People Chair with 50 gator lifts
Russian twists with stones x 25
“Hands of Time”
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10
Finish out with some
Rosalita, Dollies, Pretzel crunches and Freddie Mercury
Thanks to Nomad for taking us out in prayer, Special prayers for Glass Joe and his M on the upcoming tests, may the Great Physician surround you both through this time.
Disclaimer
SSH x 20 — 5 Merkins OYO
IW x 20 — 5 Merkins OYO
LSS x 20 — 5 Merkins OYO
Mountain Climbers 30
Merkin ring of fire
circle up facing each other, all PAX begin in plank position
each PAX does 5 merkins one at a time around the ring
3 point run
stairs and back, building and back, stop sign and back
GRAB a partner and a LINE –Plank walk 3 lines
5 wide, 5 diamond, 5 regular merkins,
10 LBC on the way back
Mosey to the side lot
Partner up for THROW DOWNS
5,5,5, then 10,10,10, then 5,5,5
Vacation island Suicide
run to each island and back to start
Merkin Millipede back to the center
Indian Run around the whole square
Short course cut through if needed
Grab the wall road side of building for BTTW
hip slaps or mt climbers 10
Mary called out by PAX
Dying Cockroach x 15
Pretzel Crunch x 15
Freddy mercury x 15
Definitely some Q fail going on with the explanation of the Merkin Millipede but practice makes perfect so we will keep trying to get it right until the burn becomes unbearable!
COP in cadence
Side Straddle Hop x 25
Imperial Walker x 20
Squat x 25
Mosey to hill for instructions
Merkin millipede 1 line PAX facing in opposite directions Merkins face to face then plank walk to the next PAX repeat until we reach the next orange cone
rinse and repeat
Mosey to the buses for Cheese Weave
Karaoke left, right, sprint
Plank for 6’s—
Indian Run to Shiloh SunValley elementary parking lot
Mosey to Rock Pile– grab a lifting rock
Goblet Squat/Curl/Overhead Press superset x 25 OYO (step left to a different rock)
rinse and repeat (step right 2 spaces to a different rock)
Mosey to the school wall with your original rock
Peoples chair with overhead rock presses x 25
50 overhead air presses
rinse and repeat
Mosey to the school fence
Every 10 yards stop at the line for
10 Merkins, 10 Merkins, 10 LBC, 10 LBC, 10 Scorpion Merkins, 10 Scorpion Merkins, 10 LSS, 10 LSS,
10 Dry docks, 10 Dry docks, return back to the start doing everything in reverse order
BTTW with 10x Hip Slaps OR 10x mountain climbers
rinse and repeat
Stair Jumps OR backwards bear crawl up the hill
Rail walks OR lunges walks
downstairs and around to start x3 laps
Mosey to the side parking lot
Tug of war (best of 3 rounds) 3 on 3
Mosey to the front parking lot
8 signs of Suicide
6 minutes for 6 rounds of Mary
Announcements:
Patriot Charities 5k on monday with F3 nation convergence in South Park at Symphony park.
COP with Disclaimer given-
SSH x 25 — IW x 20 — LSS x 15
mosey towards the pavilion
Rd 1: 5 decline merkins/5 Dips/5 donkey kicks
Rd 2: 10 decline merkins/10 Dips/ 10 donkey kicks
Rd 3: 15 decline merkins/15 Dips/15 donkey kicks
Plank walk around the roses
clockwise and then counterclockwise
“Hands of Time”
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10
Merkin ring of fire
circle up facing each other , all PAX begin in plank position
each PAX does 5 merkins one at a time around the ring
mosey to the gate
Split group in 2 –
Group 1
P1 sprint to end and back while p2 does
jump rope or LSS until partner returns
Group 2
Bermuda triangle
Sprint to marker 1, back pedal to maker 2, lunge to marker 3
mosey to the side of the pavilion
Peoples chair 50 count air presses
5 burpees then repeat 50 air presses
5 more burpees then 100 air presses
mosey to the parking lot
Vacation Island suicides with LBC’s
5 first island and back
10 second island and back
15 third island and back
20 fourth island and back
25 fifth island and back
Sprint to Carolina Courts trailer and back
2x picking up speed each pass
Finish up with some Mary 1 minute of each
Dying cockroach, Rosalita, Dollies, Hillbillies and one other that I have forgotten..Sorry!
Remember to bring some cash for donations to HB’s neighbor’s family to help them through a rough time with their son who was hit by a baseball at the Charlotte Knights game.
Remember to signup for https://runsignup.com/Race/NC/Charlotte/PatriotFest5k before friday night or show up monday morning by 7am at Symphony Park in south Charlotte for a F3 convergence workout before the 5k run.
Thanks to Short Circuit for taking us out in prayer!
Since the primary election had become a vote for the lesser of the evils rather than a vote for confidence I decided to give the PAX 2 positive choices that everyone will benefit from!
COP in cadence
Side Straddle Hop x 25
Imperial Walker x 20
Squat x 25
Mosey to hill for instructions
Merkin burners 2 lines opposite directions x 2 just to get it right!
Mosey to the buses for Cheese Weave
Bobby Hurley- Shuffle left, right, sprint
Plank for 6’S
2 line Indian Run to SunValley elementary parking lot
(1 fast line and 1 not as fast line)
fast line takes a lap around parking lot then rejoins slower group on the way to the rock pile
Mosey to Rock Pile- grab a lifting rock
Choose a rock and carry it to the parking lot and put it down in front of you
then take a step to the right (that is your new rock)
Goblet Squat/Curl/Overhead Press superset x 20 in cadence x 2
Lunge walk with rock to the school walls (with your original rock)
Peoples chair with overhead presses (with another new rock) x 40 then x 50
Your voice your vote (pick your poison)
BTTW with 10x Hip Slaps OR BTTW with 10x mountain climbers x 2
return the rocks to the pile and mosey to the interesection
Push #45 plates OR pull tires with #45 plate in the tire behind you
PAX– 5 merkins at the start and finish line while you wait your turn x 4 or 5
mosey around to the back of the middle school to the stairs
Stair Jumps OR backwards bear crawl up the hill x 3
Rail walks OR lunge walks x3
Take the laps down the stairs and back to the start x3
Mosey to the front parking lot
8 signs of Suicide OR 6 LBC/Merkin ladder on the hill
MOM round robin
Freddy mercury
Rosalita
Dollie
some kind of hip thrust to the air???
Merkins
and 1 more that I am missing
Moleskin: I introduced a couple new exercises today and we smoked the arms right of the start. Of course since it was new, we needed to practice it once then try it again just to get it right! Merkin Burners, Merkin Milipedes, Merkin mile…..a good exercise by any name. 2x is NO BUENO!
Never let a 2.0 with ADD lead the PAX, my son decided to get in the fast line and mistakenly redirected the fast line to the short route!
Oh well, to the hidden rock pile. There are a lot of smaller rocks than the Outland studs can truly handle so when I saw a few guys grab a pebble/hand sized rock, I decided to have every one set the rock on the ground in front of them and then SURPRISE.. take a step to your right and pick up your new rock..some guys benefited and some lost! Goblet squats blasted everyone and then we shuffled to the left 2 spaces to get an new rock and try it one more time.
Off to the wall for some people chair..by now no one knew what rock they were going to get. Grab a spot on the wall and lift the rock for some rock presses. I forget to give the count so we went until most guys dropped then recovered for a mere minute..back to the wall for a loud count of 50 rock presses. Was this too much? Maybe? I don’t know that many PAX made it to 50 on this round.
Next up was your choice to pull the big tire with a #45 plate inside it or push the #45 plate..Neither candidate was well received but non the less….the evil began and PAX pushed or pulled to the line and ran to the next then completed 5 merkins at the start and the finish lines. Smoked legs all the way around! Every body wins right? no one left to suffer the misery on their own.
Next up we moseyed to the back of the middle school for another neglected area of the ever expansive Outland AO. Bear crawl up the hill backwards or boxjump up the stairs. I think maybe 1 person tried the bear crawl then quickly switched to the jumps. At the top of the stairs either lunge walk the length of the hand rails or get on top and rail walk the length, head down the backside of the stairs and run around the gravel path back to the first set of stairs and repeat 3 laps.
All done! NOPE! not yet…mosey around the front to the parking lot and voila! parking cones ready and waiting for us. 8 signs of suicide ahead and waiting but wait what about the YOUR VOICE YOUR CHOICE? Well then sensing some refusiniks on the suicides the option to do some 7’s ladder with Merkins/LBC on the hills came about and the PAX chose…again both parties won!
Feeling pretty well smoked and 6 minutes left on the clock, we retired to doing some MARY led by a round robin from 6 PAX with each man calling out and leading a minute.
A special thanks to Horsehead for taking us out in prayer. Very well said, my brother in Christ!
Several years ago I was the manager for Patriot Charities and I created a 5K with a twist…an extra mile after the finish line. People run the extra mile in honor of a family member or friend who has served our country proudly. Little did I know then how big this race would become! And now as a faithful member of the F3Nation I get to run the event with my brothers.
I call each and every PAX to participate in this event, it is not about your pace or your endurance but about a brotherhood bound together to honor those who have sacrificed selflessly to give us the ability to gather freely every day across this city and state and nation.
Bring the kids to run the fund run or the full 5k and ask the Misses to run or help volunteer.
sign up at https://runsignup.com/Race/NC/Charlotte/PatriotFest5k
Watch the video at https://www.youtube.com/watch?v=PWt9norSEF0
http://f3nation.com/2016/03/14/memorial-day-metro-charlotte-convergence-how-do-you-say-thank-you/#comment-80410
Thrive 3/8/16
A little social pre-run of 1.5 miles with Glass joe
Disclaimer given
SSH x 20 — 5 Merkins OYO
IW x 20 — 5 Merkins OYO
LSS x 20 — 5 Merkins OYO
Merkin ring of fire
circle up facing each other , all PAX begin in plank position
each PAX does 5 merkins one at a time around the ring
Mosey to the benches
Split group in 2 –P1 sprint to end and back while p2 does
1-50 LSS
2-50 LBC
3-200 Jump Rope
3 more stations P1 sprint to end and back while p2 does
1-15 dips
2-15 merkins
3- 15 derkins
Peoples Chair
100 count air presses x 2 rinse and repeat
“Hands of Time”
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10 x 2 rinse and repeat
Plank walk around the community art
Clockwise and the counterclockwise
Mosey to the parking lot
Partner up –GRAB A LINE –Plank walk 3 lines
5 merkins, then walk to the next line
5 merkins, then walk to the next line
5 merkins, then walk to the next line
10 LBC then walk to the next line
10 LBC then walk to the next line
10 LBC then walk to the next line then recover
Mary to finish time out
Dying Cockroach x 15
Pretzel Crunch x 15
Rosalita x who knows? It was in Spanish.
Freddy Mercury bicycle x 26
Announcments:
Spring Mud Run coming up April 30th
A Night at the Knights
Kiawah Island full and Half marathon
Chime in with anything I am missing
Lamont took us out with some great words of wisdom and prayer
Moleskin:
Thank you Glass Joe for a a little social pre run to get the blood pumping. A had to ad-lib a few rounds today to fill the time as the PAX were faster than they used to be…which is a GOOD thing! Nice to Spielberg back again and looking strong. Lamont keeps pumping out the speed, can’t wait to see his first VQ coming up soon. Hairband, Shep and Turnpike and Hoodie I love to hear the feedback and chatter, hopefully you felt a good whole body burn and fatigue without too much of any one muscle group exhaustion.
Overdrive 1/15/16
Disclaimer given
SSH x 30 — 5 Merkins OYO
IW x 15 — 5 Merkins OYO
LSS x 30 — 5 Merkins OYO
Mosey to the track
2 lap Indian Run
1 slow inside lane lap
2 fast lap outside lane
Partner up for some running and
1-50 Lunges
2-50 Overhead claps
3-50 LSS
4-50 LBC
Mosey to the benches
4 stations
15 dips, 15 step ups, 15 derkins, 2 rail walks
rinse and repeat
Peoples Chair
25 extended arm lifts
25 extended arm lifts
50 extended arm lifts
Mosey to the parking lot
Partner up –GRAB A LINE –Plank walk 3 lines
5 close hand clap merkins, 10 LBC then walk
rinse and repeat then recover
8 signs of Suicide
suicide run to each of the 8 No parking signs markers
Circle up for hand slap merkins
cross body and slap hands with PAX to the left side
around the circle and back to the right PAX, repeat a few times
Mary to finish time out
Dying Cockroach x 15
Pretzel Crunch x 15
Rosalita x 15 Thanks to Hairband for for cadence
Moleskin:
2 of the Pax including YHC were running with a flat tire but that didn’t stop us just slowed us down a little bit! Hoodie and Shep both pushed hard today while Hairband and I wrapped some new ortho braces on the bum knees and tried to keep up! not sure we smoked any tires at Overdrive but my arms sure feel smoked!
Announcements:
Outland along with Pax from Overdrive and Thrive will take the short road trip to Commitment tomorrow the 16th for some fellowship and camaraderie with those on the other side of the county. See you there!
After a little instruction on the “out of the norm” process today the disclaimer was given and the gift selection began.
11 Pax were welcomed to the party with some upbeat Christmas music streaming via bluetooth while a yet to be decorated (but lighted) tree awaited them in the corner of the pavilion. PAX took turns choosing a tag from the Christmas wrapped box, each tag contained a different exercise to be shared with the group. We rotated through in an attempt to get in at least 25 different exercises in 45 minutes. When the time ended the tree stood with 29 P-angels hanging on the branches declaring the overachievers were finished!
The Thang:
SSH x 20 — 5 Merkins
IW x 20 — 5 Merkins
LSS x 20 — 5 Merkins
10 Merkins– 15 Dips
15 Merkins– 10 Dips
10 Scorpion Merkins–15 Dips
Peoples Chair w/ 25 air presses
15 burpees/10 speed squats
Plank walk 3 parking space lines
5 wide merkins, 5 LBC
5 diamond merkins,
5 wide merkins 5 LBC
Scorpion Dry Docks x 25
Dying Cockroach x 25
Step Ups x 25
Pretzel Crunch x 25
Mountain Climbers x 25
Bear crawl the length of the pavilion and back
25 bomb jacks
Plank walk around the roses
25 LBC
25 Rosalita
25 low slow squats
25 Donkey kicks
25 Incline Merkins
25 full sit ups
25 shoulder tap merkins
25 Russian Twists
25 Burpees
25 Squat jumps
25 Monkey humpers
The Moleskin:
A little unconventional but challenging none the less. It was a little difficult to hear the mumble chatter over the heavy pouring rain and splashing through the puddles as not every one was lucky enough to be under the pavilion with the solid roof. I heard alot of groans when I think we hit the 5th consecutive exercise in a row with merkins. I don’t know about you guys but I could sure use some Advil right now except the fact that it is on the top shelf in my kitchen cabinet and I can’t lift my smoked arms high enough to reach it!
Kotters to Donut Hole for joining us and bringing out his 2.0’s in the rain.Where was everyone else 2.0;s today? Glad to see Double E joining us at Thrive Hairband that is about as close to 0.0 as I can get! Thank you everyone who brought out suits and jackets to donate.
Merry Christmas to each and everyone and may your family enjoy the blessings of your leadership!