As I drifted off to sleep last night thinking of what sort of beat down I could provide the pax this morning – the lactic acid in my legs kept reminding me of the fun time we had at Fast Twitch earlier in the day. When I woke up this morning I had my winkie! It would sort of be a hybrid of Fast Twitch meets Death Valley…
The thang…
0530 – out of the parking lot for a mosey to the bottom of Rosecliff Dr. Triple Nickle was called of 20 Merkins at the bottom and 20 CDD at the top. Mosey back to DV stopping along the way for more Merkins. Made our way to the newly finished track – ran around one complete lap as a pax while doing called exercise (mostly Merkins) in each corner. The challenge was made to run a lap as quickly as you could while doing 50 Merkins when finished. Rinse and repeat 2 more times. Mosey up to parking lot while we did sprints of triple triples stopping between sprints to do 25 Merkins. Circled up for Mary and 25 more Merkins.
It was a great morning with all the pax giving such an effort. It’s race season and I hope the beat down helped in your training schedule. It is an honor to Q that NEVER gets old. Thanks for the opportunity!
Announcements-
-Golf Classic – sign up
-Pray for Zip
-Shameless plug for Joust 4/3 to support Freedoms VQ. He has drank the F3 Koolaide and is drunk!
Warmup:
10 burpees while we wait for Drago to emerge from his warm, dry car.
SSH IC x 15
Mosey to track
Indian Run two laps around track
The Thang:
A little circuit work:
3 times through with the Steel Mace changing each round and serving as our timer.
Lawnmowers (35LB KB)
Merkins
Snatch (25LB KB)
Pull-ups
Wall sits w/ air presses
Dips on bleachers
Derkins on bleachers
Steel Mace
– Joust (20 ea. arm)
– Military Press (10 ea. side)
– Kayak(5 ea. side)
Squats with Bulgarian Bag
Alt Shoulder Taps
Mountain Climber
Swings (45LB KB)
Grab some wall for People’s Chair and air presses. Sets of 50 up to 150 total
Done.
Moleskin:
Strong work by everyone out there this morning. You get out what you put in with circuits, so if you aren’t feeling it – you didn’t push hard enough!
The Steel Mace is a bruiser, and even at 15lbs, is enough to give you all you can handle. Glad everyone had a chance to try it. If you want to kill some time today, check out the history of steel mace training: http://www.artofmanliness.com/2013/04/23/train-like-an-ancient-hindu-warrior-the-steel-mace-workout/ (please note the strong connection of steel mace training to upper lip plumage, and therefore manliness)
Welcome FNG Cheers. Strong work! Hope to see you out again soon.
Thank you for the opportunity to lead – always an honor.
Announcements:
Sign up for F3 Golf.
10 men joined Lobsta Roll for some laps around the track with some pain stations mixed in…
Lap 1 – Slow jog around to identify the ice spots
Lap 2 – 25 (IC) SSH at first turn
10 Burpees at second turn
25 (IC) IW at third turn
10 Burpees at last turn
Lap 3 – 20 (IC) Merkins at first turn
10 Burpees at second turn
30 Merkins at third turn (10 reg, 10 diamond & 10 wide)
10 Burpees at last turn
Lap 4 – 50 (IC) Squats at first turn
10 Burpees at second turn
25 jump squats at third turn
10 Burpees at last turn
Detour off the track to the upper playground…
15 pull-ups
10 Burpees
15 pull-ups
10 Burpees
Back to the track….
Lap 5 – 20 (IC) dry docks at first turn
10 Burpees at second turn
10 partner shoulder press at third turn (rinse and repeat )
10 Burpees at last turn
Lap 6 – 20 (IC) dips at first turn
10 Burpees at second turn
15 (each side) Tricep Ext. at third turn
25 Burpees at last turn
Header decided to Q-jack here for a 40-yd dash race between QIC and Joker
It was a photo finish… 10 more burpees for everyone
Had just enough time for 50 LBCs
7 pax came together in the gloom to begin what would become a world wide tour of the campus @ Joust. Mr. Brady would be the tour guide. As we exchanged stories getting ready for the bell to ring at 5:30am, Mr. Brady enlightened us w a story when he experienced a frost bitten winkey on a run up in Boston. Feel free to reach out to him for further details.
The thang…
Mosey to end of parking lot where we circled up for a little COP. SSHx20, hillbilliesx20, mountain climbersx20, mosey to the track…
Indian run one lap around track, another lap around track with 10 Merkins in corner 1, 20 squats in corner 2, 10 Merkins corner 3, and 20 squats corner 4. A 3rd lap around the track w 20 split squats in corner 1, 20 squat jumps in corner 2, 20 split squats in corner 3, and 20 squat jumps in corner 4.
Mosey over to grand ma mountain where we ran up and did 12 pull-ups and ran back down, ran back up and did 12 hanging leg ups and ran back down, ran up backwards and did 12 derkins and ran back down.
Mosey over to stadium steps and partnered up. Did wheelbarrows up steps w 10 burpees at top. Flap jack w partner.
Run up to Blue door and do wall sits for 30 seconds. Mosey down to football field and do suicide sprints from goal line to 50, goal line to 40, goal line to 30, etc…. Between each sprint do 10 Merkins, 20 lbcs, 30 squats.
Mosey back up to blue door and do balls to the wall w 5 hip slaps.
Mosey to walk way and do 10 broad jump burpees and then lunge walk to parking lot where we sprinted to end of parking lot and back doing 6 lbcs at each light pole.
Mosey to vehicles for COT.
Shortest COT in the history of F3. Count off, no namarama, pray, see ya! As teachers and faculty arrived, one teacher rolled down his window and questioned our sanity as why we were running in single digits! He accused us of being a bunch of animals which we took as a compliment. Nice lead Mr. Brady!!! Job well done. See you @ Joust next Fri w Lobster Roll on Q. Bring an FNG!!
It was a cold morning in the gloom but 12 men and 1 FNG made their way to Joust for an awesome workout. It was all about partner work and encouragment – I trust the benefit was felt.
After the disclaimer – 10 burpees
Ran to field where we split into two groups and did an Indian run around the track
circle up for some COP – SSHx20, IWx20, Hillbilly (thanks DDs) x15, Merkinsx15, mountain climbers x15, 6″ for 10 count
Grab a partner and run track opposite direction and do 20 partner Merkins do 20 partner Merkins again when you meet back up at starting line.
Run 1 lap w your partner and do 10 Carolina dry docks at first corner. Increase by 10 at each corner to end up doing 40 CDDs at final corner of track.
Run up stadium stairs and go to playground where the circuit was set up. Each pair rotated when one pair ran from the playground up the hill to blue door and back. 1, KB swings 2, Mason twists w medicine ball 3, partner Merkins 4, pull ups 5, hop over railroad 6, alternating rope swings 7, medicine ball squats 8, hair burners 9, Freddie mercurys
when we finished circuit we did 3 sets of wall sits while doing 25 shoulder presses.
Mlsey back to parking lot where we did LBCsx 20, heels to heaven x20, protractor
Great workout! The pax were shredding clothes early as we jumped into the run pretty quickly. The circuits seemed to be a nice change in pace where everyone had a chance to strengthen their core! Good job men – keep up the great work.
Don’t forget February is FNG month @ Joust. EH a man at work and bring him! All FNGs get an unofficial welcome gift during the month of Feb. See you in the gloom
14 Pax showed up this morning for a workout that dissapointed no one.
10 burpess to begin
mosey to track as we did karaoke, high legs, run backwards…
circle up for COP
SSH X 20, IW X 20, 10 merkins, 20 peter parker, 20 parker peter, 20 mountain climbers, 20 Monkey Humpers
ran to goal line and partner up
alternating every 10 yards wheelbarrow races all the way to end and partner carry back. alternating every 10 yards reverse wheelbarrow crab walks to end and partner carry back.
get on goal line and do relay races – bear crawl front and then backwards to 5 yrd, 10 yrd, 15 yrd, 20 yrd
all 14 pax line up on goal line – one man calls out excercise and runs to 50 yrd line and back while everyone does said excercise rotate through till all have finished
mosey off of track and did wall sits with shoulder presses and attempted balls to the wall
jail break back to parking lot
We got to know our partners well this morning as we performed partner carrys and wheelbarrow races. We witnessed some colissions with the frontwards and backwards bear crawls. Those could have gotten real messy. Everyone enjoyed the cool breeze blowing through our shorts as we bent over to perform DD’s famed Monkey Humpers. Through it all – there was much gasping for breath and burned out shoulders! Well done DD’s!
A few reminders… As you pull in go ahead and park closer to the far entrance near the dumpsters so we keep the staff parking open for the early birds.
The numbers are climbing at Joust. Keep up the great work! Lets go ahead and nominate February to be FNG month at Joust! Every FNG who comes in February gets a welcome gift at the end of the workout – sponsored by gatorade… Every regular should think about who they can EH to Joust! Start making a plan today!
Mud run sign ups, BRR sign ups, you know the drill!
Lynchpin and Header had the Q this morning @The Charge. As discussin took place the night before as to what the weinke would look like – it was clear this would not be for the faint of heart… or the lungs.
Header on Q…
Mosey to the track and split into two groups – Indian run for .5 mile
Circle up for COP – SSH X 25, IW X 25, merkins X 20, MC X 20, peter parker X 20, parker peter X 20
Run .5 mile under 2:45 – plank till everyone is back – 20 merkins, 20 LBCs
Run 1/4 mile under 1:30 – plank till everyone is back – 20 Carolina Dry docks, 20 heels to heaven
Run 1/4 mile under 1:30 – plank till everyone is back – 20 merkins, 20 LBCs, 10 burpess
Lynchpin on Q…
wall sit – 40 shoulder presses – raise right leg for 30 sec and then raise left leg for 30
get w partner – balls to the wall w hip slaps while partner runs to other side of football field and back – flap jack 3 X’s
mosey to touch line and do 11’s running width of football field with burpess and russian get ups
mosey to goal line for 100 yard sprints – did somewhere around 6 of them with 10 burpees in between
Mosey back to parking lot for COT
The chatter at the beginning of the workout quickly quieted down as sounds of gasping for air could be heard throughout the stadium. Striker blew out like a cannon on that first .5 mile run – oh to be 16 yrs old again. Lots of “respect” going around the COT – well done!
A chill was in the air today, so we decided to get warm and stay warm. Here’s how it went down:
The Thang
– SSH x 20 IC
– Imperial Walker x 20 IC
Mosey to track
60 seconds of running, fellowship pace
60 seconds of called exercise
30 seconds of running, 80-100% effort
30 seconds of same called exercise
The exercises were:
– Burpees
11’s on benches, visitor side across to home side of the field with Dips and Decline Merkins
– Audible about ¼ of the way through for time
Jailbreak back to lot
LBC x 20 IC
Heels to Heaven x 15 IC
COT
BOM
Moleskin
When all was said and done I think we covered between 7-9 laps around the track, about 2 miles. Strong work by the PAX, too many #LarryBirds to mention.
After the first few laps, no one was cold. We warmed up quickly and stayed that way until the end, resulting in #ballofsteam instead of #ballofman (thanks, Splinter)
Speaking of Splinter, he was in rare form today with several comments and #refuseniks. Too many times I looked up to see him with his hands down his shorts to “keep them warm.” Somebody get this guy a new pair of gloves.
Semi-Gloss, per usual, set the fashion bar high in the #gloom. The hat reminded YHC of Bill Murray in Life Aquatic…different color, same idea. The jacket was allegedly pulled from the dark laundry room this morning; one can only assume because it was glowing in the corner.
Thanks to Header for taking us out and for the opportunity to lead.
Announcements
A friendly wager between Kevlar and Joust on which site could generate more shoes for the Charlotte Rescue Mission resulted in Tiger Rag doing 177 burpees this morning. Needless to say, Joust turned in 101 shoes while Kevlar which was led by TR turned in 76. A win for Charlotte Rescue Mission but someone had to pay the price!
COP-
SSH 21, IW 21, Merkins 15, Peter Parker 12, Parker Peter 12,Monkey Humpers 15
Mosey to split rail fence – 10 Derkins w feet on lower rail, 10 Derkins w feet on upper rail, 10 Derkins w feet on lower rail – rinse and repeat. (TR replaces Merkins w burpees)
Mosey to track and partner up. Partners run opposite directions around track and when they meet they do 20 partner slap Merkins. They continue their run and do 20 partner slap Merkins upon meeting. Rinse and repeat. (TR replaces Merkins w burpees)
Mosey up stadium steps to playground. Partner up. Partner one runs down stadium steps and does 20 step ups at bottom of stadium and then runs up and replaces partner two from excercise. Flap jack. Three sets of exercises. Heals to heaven, hanging knee ups, mason twists
Mosey to Grandma Mtn. Run up and down mtn 4 times and do 15 carolina dry docks at the bottom of each trip. Ways we ran up the mtn-bear crawl, run, backwards,run.
Mosey to sideline of football field. Each man calls out an excercise for the pax to do while he runs across the width of the field. We go throu all 12 members of the pax.
Mosey back to the parking lot and jail break up cars. Go to split rail fence and do Derkins 3 sets of 10
COT
A great morning!
17 faithful men showed up for a Fun Friday – many with shoes in hand!
COP-
5 burpees, 15 SSH, 5 burpees, 15 IW, 5 burpees, 15 mountain climbers, 5 burpees
The thang…
mosey down to track and began the tour of the campus…
Began with 10 LBCs, ran on track to bottom of grandma mtn, 10 heals to heaven, ran up grandma mtn to playground, 10 hanging knee ups, ran to top of stadium bleachers and did 10 dips, ran down stadium steps and did 10 step ups, ran around track back to where we started.
Split up into 2 groups – Mustangs and Clydesdales – rinse and repeat tour of campus two more times. Staying as a group but pushing each other hard.
Mosey back to football field where we Split into 4 groups and did three sets of an ab exercises while one guy from each group ran 50 yards and then we rotated. Ab work… Mason twists, Peter Parker, Parker Peter, plank jack, rock hoppers, heals to heaven
Mosey to other end of football stadium where we had a little fun Friday. Split into two groups. Each kick 30yrd field goals at same time. Winner did 5 Merkins, loser did 5 burppees- all kicked, many failed…
Ran 100 yrs and up Grandma mtn. 10 hanging knee ups, 20 LBCs, 20, plank jacks, ran back down and mosey back to parking lot
Great work by everyone! Bush nailed his field goals – made you think he should replace Graham Gano. Loved the tour of the stadium – iron sharpens iron and you guys were killing it! Thanks to everyone who brought shoes. My unofficial talley from Joust is 101 total. Unreal! Thanks guys Charlotte Rescue Mission is the winner and Tiger Rag was the ummm… Loser!